Maanantai
WOD
Rx
3 rounds for time of:
800m run
50 good mornings (20/30kg)
50 abmat sit-ups
Scaled 1
3 rounds for time of:
800m run
25 Good mornings (15/20)
35 abmat sit-ups
Scaled 2
3 rounds for time of:
400m run
20 Superman arch-ups
20 feet anchored sit-ups
*Cap 30min
Hyrox – Power
Short amraps, no running.
Tiistai
WOD
//Heavy day
Rx
10 sets for load
Power snatch + hang power snatch
Scaled
10 sets for load
2x hang power snatch
“2,5min
Hyrox – Engine
Ergo intervals and some running with partner.
Keskiviikko
WOD
Rx
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Scaled 1
15-12-9 reps for time of:
Handstand push-ups
Banded ring dips
Push-ups
Scaled 2
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Cap 12:00.
*Maintain sets of 7+ reps to start to go Rx’d.
*Maintain sets of 5+ reps to start to go Intermediate
Post-workout accessory
8 sets:
:20 hollow rocks
:10 rest
Torstai
WOD
Rx
7 rounds for time of:
11 back squats
1000m row
– Use bodyweight for the back squats.
Scaled 1
7 rounds for time of:
11 back squats
800m row / 1600m c2-bike
– Use 3/4 bodyweight for the back squats.
Scaled 2
5 rounds for time of:
11 back squats (25/35kg)
400m row / 800m C2-bike
Cap 40min
*Unbroken squats
*Row 4:30 or less each round
Hyrox
Slegde and lower body strength work.
Perjantai
WOD
//Partner workout
Rx
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (60/92,5 kg)
400-m run
– Share all work and perform the 400-m run together.
Scaled 1
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (47,5/70 kg)
400-m run
– Share all work and perform the 400-m run together.
Scaled 2
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (15/20 kg)
400-m run
– Share all work evenly, including splitting the run for 200 meters each.
Lauantai
KESÄKEMUT!
Kaikki jäsenet tervetuloa!
Ilmoittautuminen 1.7. mennessä salin pöydällä olevaan listaan!
Ei ohjattuja tunteja tänään.
(Kisan aikaan 10-12 välillä aikalailla koko sali käytössä, varsinkin jos sataa, joten vältäthän omatoimiharjoittelua tänä aikana.)
Sunnuntai
Active recovery session:
5:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slam
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
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.