Maanantai
WOD
Rx
3 rounds for completion:
5 rope climbs (4.6/4.6 m)
25 back squats (55/82,5 kg)
Scaled 1
3 rounds for completion:
3 rope climbs (3.6/3.6 m)
20 back or front squats (42,5/60 kg)
Scaled 2
3 rounds for completion:
5 lying pull-to-stands
15 front squats (20/30 kg)
*choose a weight that allows you to do first rounds unbroken and next ones in no more than 3 sets. Take the bar from the ground
Tiistai
WOD
//Hero workout
Pre-workout strength
Every 2:00 for 5 sets:
3 deadlifts
*Build to heavier than workout weight.
“Sham”
Rx
7 rounds for time of:
11 bodyweight deadlifts
100-m sprint
Scaled 1
Same as Rx’d
Scaled 2
5 rounds for time of:
11 deadlifts (35/50kg)
100-m run
*Cap 11min
BASIC-WOD
6 rounds for time of:
11 sumodeadlifts (45/60kg)
100-m run
*Cap 11min
ENDURANCE
12min
10cal Bike (hard)
10cal Bike (easy)
*2min rest
12min
10cal Row (hard)
10cal Row (easy)
*2min rest
12min
10cal Ski (hard)
10cal Ski (easy)
Keskiviikko
WOD
//Heavy day
Shoulder press
5-5-3-3-3
“3min
Rx
4 rounds for reps
1:00 on a clock
7 Deficit hspu
Max reps double under
*Rest 1min
Scaled 1
4 rounds for reps
1:00 on a clock
7 Hspu
Max reps double under
*Rest 1min
Scaled 2
4 rounds for reps
1:00 on a clock
5 2 db push press
Max reps single under
*Rest 1min
Torstai
WOD
Rx
5 rounds for time with a partner of:
1,000-m row
200-m DB farmers carry (15/22,5 kg)
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm
– One partner works at a time.
Scaled 1
Attempt as Rx’d.
– If needed, reduce waiters walk load.
Scaled 2
4 rounds for time with a partner of:
750-m row
100-m DB farmers carry (5/7.5 kg)
35-m single-DB waiters walk, right arm
35-m single-DB waiters walk, left arm
– One partner works at a time.
Painonnosto
Painonnoston tekniikkaharjoittelua
Gymnastics
Handstandpush-up
Perjantai
HUOM!
90min wodit!
9.30 / 15.30 / 17.00
WOD
//Hero workout
“Murph”
Rx+
For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Wear a weight vest (6/9kg).
*Cap 60min
Rx
For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (6/9kg).
*Cap 60min
Scaled 1
For time:
1,600-m run
50 pull-ups
100 push-ups
150 air squats
1,600-m run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 35:00.
*Cap 45min
Scaled 2
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 30:00.
*Cap 45min
Lauantai
WOD
//Hero workout
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
“2,5min
Rx
AMRAP 21 with a partner:
30-cal ergo
30 box jumps (50/60)
10 power cleans (47,5/70 kg)
– One person works at a time.
Scaled 1
AMRAP 21 with a partner:
30-cal ergo
30 box jumps (50/60)
10 power cleans (35/55 kg)
– One person works at a time.
Scaled 2
AMRAP 21 with a partner:
20-cal ergo
20 Box step-ups (50/50)
10 power cleans (25/35 kg)
– One person works at a time.
Sunnuntai
Omatoimiperuskunto
Tulee