Maanantai
WOD
Pre-workout strength
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
*Focus on cycle speed, not weight.
*Do 5-7 sets in 10min.
Rx
For time:
30 power cleans (47,5/70 kg)
800-m run
30 power cleans
Scaled 1
30 power cleans (35/47,5 kg)
800-m run
30 power cleans
Scaled 2
15 power cleans (20/30 kg)
400-m run
15 power cleans
*Cap 15min
*First set of cleans in 3 sets or less with short rest between sets.
*Go faster than you want to on the run.
Tiistai
WOD
//Heavyday
Rx & Scaled 1
For load:
Back squat
5-5-3-3-1-1-1
Scaled 2
For load:
Back squat
3-3-3-3-3-3-3
“3,5min
*All sets at 80%+ of 1-rep max.
BASIC-WOD
For load:
Front squat
3-3-3-3-3-3-3
“3,5min
ENDURANCE
For time:
400m run
500m row
*rest 2min
400m run
500m ski
*rest 2min
400m run
50 wallball (4/6)
*rest 2min
400m run
50m lunge walk
*rest 2min
400m run
30 burpees
*Total cap 33min
*Each section have 5min cap.
If you can`t make it to end of the section, stop and rest for 2min then go to next.
Keskiviikko
WOD
Pre-workout strength
On a 7:00 clock:
20m overhead carry with 1 or 2 objects, go heavy.
Rx
3 rounds for time:
25 ring dips
10 KB Turkish get-ups (16/24 kg)
25 pull-ups
Scaled 1
3 rounds for time:
18 banded or foot assisted ring dips
10 KB Turkish get-ups (12/16 kg)
18 pull-ups
Scaled 2
3 rounds for time:
12 ring push-up
10 DB Turkish get-ups (6/10 kg)
12 ring rows
*Cap 18min
*Start from the floor and switch arms as desired on the Turkish get-ups.
Torstai
HUOM!
WODIT 9.30 / 10.30 / 15.30 / 16.30 / 17.30
WOD
15min on a clock pre-workout skill:
Handstand skill practice:
*Skills to advanced:: press to handstand, free handstand holds.
*Skills to intermediate: face to wall handstand, spotted handstandwalk.
*Skills to beginner: Wallwalk, handstand on wall, wheelbarrow walk.
OTM x14
Rx
Odd: Handstand walk (15m)
Even: 20 box step-ups (50/60 cm)
Scaled 1
Odd: 5 pike walks around a box corner
Even: 15 box step-ups (50/60 cm)
Scaled 2
Odd: Bear crawl (7.5 m)
Even: 10 box step-ups (30/50 cm)
Painonnosto
Painnonoston tekniikka harjoittelua
Gymnastics
Kipping pull-up
Perjantai
WOD
Rx
5 rounds for time:
22/30-cal Echo bike
20 sumo deadlift high pulls (30/42,5 kg)
15 knees-to-elbows
Scaled 1
5 rounds for time:
15/20-cal any argo
15 sumo deadlift high pulls (25/35 kg)
10 knees-to-elbows
Scaled 2
4 rounds for time:
10/15-cal any ergo
15 sumo deadlift high pulls (15/20 kg)
10 hanging knee raises
*Cap 30min
Lauantai
WOD
Rx
5 x 3:00 AMRAP
1 rope climb (4.6/4.6 m)
9 thrusters (29/43 kg)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Scaled 1
5 x 3:00 AMRAP
1 rope climb (3.6/3.6 m)
9 thrusters (25/34 kg)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Scaled 2
5 x 3:00 AMRAP
1 seated rope lock-off / or 2 down up
5 thrusters (15/20 kg)
– Rest 3:00 between each AMRAP.
Sunnuntai
Omatoimiperuskunto
Active recovery:
5:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slam (3kg)
5:00 run, row, bike, or ski
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 med-ball slams
5:00 run, row, bike, or ski
2:00 banded shoulder stretch/side
1:00 hand-to-hand kettlebell swings (12/16kg)
5:00 run, row, bike, or ski
– During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.