Maanantai
WOD
Pre-workout
Every 90sek for 3 rounds
odd: 3x tempo pull-up (1-5-5)
even: 3x tempo db bench press (5-5-1)
*if you cant do strict pull-ups, climb to top position or do ring rows.
Rx
15min amrap
1-2-3-4-5-6-7-8-9…
Strict chest to bar (supinated grip)
2db bench press (15/22,5)
Scaled 1
15min amrap
1-2-3-4-5-6-7-8-9…
Srict chin-up or banded chin-up
2 db bench press (12,5/17,5)
Scaled 2
15min amrap
1-2-3-4-5-6-7-8-9…
Low bar pull-up
2 db bench press (8/12,5)
*At each rep, go lower than chest line with dumbbellshandel at bottom of the bench press.
*Only strict movements
*Share the bench with partner
Hyrox – Engine
Ski – Run – Row (zone4) intervals
Tiistai
WOD
//HEAVY DAY
Reverse lunges
20-18-16-14-12
“4min
*Barbell in back rack
Hyrox- power
Basic power and speed work.
(indoor practice, no running)
Keskiviikko
WOD
Rx
3 rounds for time:
22/30-cal Echo bike
30 KB snatches (24/32 kg)
30 toes to bars
Scaled 1:
3 rounds for time:
17/25cal any erg.
30 KB snatches (16/24 kg)
25 knees to chest
Scaled 2:
3 rounds for time:
12/15-cal any erg.
15 DB snatches (8/12.5 kg)
15 leg raises
*Cap 20min
*Kb snatches from hang
Torstai
Perinteisen juhannus-Kellyn kautta juhannusta viettämään 🙂
Huom! Erikoisaikataulu!
Wodit / Hyrox (sama sisältö) 75min
9.30
10.45
15.30
16.45
18.00
WOD
“Kelly”
Rx
5 rounds for time
400m run
30 box jump (60/50)
30 wallball (6/9)
Scaled 1:
5 rounds for time
400m run
30 box step up (60/50)
30 wallball (4/6)
Scaled 2:
4 rounds for time:
400m run
20 box step up (30/50)
20 wallball (4/2)
*40min cap
Hyrox – Complete
Same as WOD
Perjantai
Hyvää juhannusta! Ei ohjattuja harjoituksia.
Lauantai
Hyvää juhannusta! Ei ohjattuja harjoituksia.
Sunnuntai
Omatoimiperuskunto
(easy pace at zone 2)
2min bike
2min ski
2min row
2min jog/power walk
3min bike
3min ski
3min row
3min jog/power walk
4min bike
4min ski
4min row
4min jog/power walk
5min bike
5min ski
5min row
5min jog/power walk
*10min streching