Maanantai
WOD
Pre-workout strength
4 sets of 10 alternating front-rack reverse lunges
“build up
“3min
Rx
30-20-10 reps for time:
2db Front-rack walking lunges (15/22,5 kg)
Knees-to-elbows
Lateral db over burpee
Scaled 1
25-15-5 reps for time:
2db Front-rack walking lunges (10/15 kg)
Knees-to-elbows
Lateral db over burpee
Scaled 2
20-10-5 reps for time:
Walking lunges
Hanging leg raises
Burpee
*in lunges 1meter is one rep.
Hyrox – Power
Lower body stamina workout.
(no running)
Tiistai
WOD
Pre-workout skill
On a 10:00 clock:
Handstandwalk practice
Rx
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max freestanding shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max L-sit pull-ups
15:00-20:00:
200-m run
Max deficit push-ups (5/10cm)
*Sprint each run
Scaled 1
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max wall-facing handstand shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max strict pull-ups
15:00-20:00:
200-m run
Max push-ups
*Sprint each run
Scaled 2
On a 20:00 clock for total reps:
0:00-5:00:
100-m run
Max shoulder taps feet on box
5:00-10:00:
100-m run
Max ring hanging leg raises
10:00-15:00:
100-m run
Max foot-assisted pull-ups
15:00-20:00:
100-m run
Max hand-elevated push-ups
*Sprint each run
Hyrox – Engine
Easy pace engine workout
2 rounds at (5) (zone 2)
5min ski
1min plank
5min e-bike
1min wallsit
5min row
1min hang
800m run/jog (or max 5min)
1min rest
Keskiviikko
WOD
//HEAVY DAY
Deadlift
10-10-8-8-6
“4min
*Try to to go 2-5% heavier than 10.6.
*Use touch and go reps. Use weight that allows great mechanic and barbell speed.
Accessory work:
3sets:
Rx
20 weighted ghd hip-extensions
Scaled 1
16 Hip extensions from box
Scaled 2
10 hip extensions from box
Torstai
WOD
Rx
7min amrap
5 Push jerks (57,5/82,5)
20 Abmat sit-ups
Scaled 1
7min amrap
5 Push jerks (35/52,5)
15 Abmat sit-ups
Scaled 2
7min amrap
5 Push press (25/35)
12 Abmat sit-ups
Accessory work:
Every 2min for 10min
15sek Dip-drives
*Use 5-10kg heavier bar than last week if possible.
*Bar from rack.
*Use heavy bar
*Concentrate to brace the core
Hyrox – power
Full body strenght workout.
(no running)
Perjantai
WOD
Pre-workout skill
Running power practice
Rx
For time:
Run 3000m
Scaled 1
For time:
Run 1600m
Scaled 2
3 rounds for time:
Run 400m
*rest 1min between runs.
Hyrox
Ergo and running intervalls.
Short and fast…
Lauantai
WOD
Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.
Rx
For time:
15-12-9
Hang squat cleans (47,5/70 kg)
5-4-3
Rope climbs (4.6/4.6 m)
Scaled 1
For time:
15-12-9
Hang squat cleans (42,5/60 kg)
5-4-3
Rope climbs (3.6/3.6 m)
Scaled 2
For time:
15-12-9
Hang squat cleans (15/20 kg)
5-4-3
Pull-to-stands
*Cap 12min
Hyrox- Complete
For time:
25m sledge push (+100/140kg)
Run 400m
25m sledge pull (+60/100kg)
Run 400m
100m farmers carry (16/24)
Run 400m
50m Sb lunges
Run 400m
50 wallball (6/9)
*Cap 30min
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