Maanantai
WOD
//HEAVY DAY by gymnastic strength
Rx
OT90SEK x 6
Odd: 1 Legless rope climb
Even: 3 Deficit strict hspu
OT90SEK x 6
Odd: 1 Legless rope climb
Even: 6 Strict ring dips
OT90SEK x 6
Odd: 1 Legless rope climb
Even: 9 Db Bench press
*No jump to rope
*No feet when descending
Scaled 1
OT90SEK x 6
Odd: 1 Partial legless rope climb
Even: 3 Strict hspu from abmat
OT90SEK x 6
Odd: 1 Partial rope climb
Even: 6 Banded strict ring dips
OT90SEK x 6
Odd: 1 Rope climb with feet
Even: 9 Db Bench press
*Use feets each rep when descending from rope.
Scaled 2
OT90SEK x 6
Odd: 1 Rope climb or 2 lay to ups
Even: 3 Pike push-up
OT90SEK x 6
Odd: 1 Rope climb or 2 lay to ups
Even: 6 Feet down ring dips
OT90SEK x 6
Odd: Rope climb or 2 lay to ups
Even: 9 Db Bench press
Hyrox / Power
Lowerbody strength and stamina.
“Include some running.
Tiistai
WOD
Pre-workout skill
4 rounds:
:10 high wall-ball shots
:20 rest
:10 triple-unders
:20 rest
Rx
3 rounds for time:
30 wall-ball shots (6/9 kg)
90 double-unders
Scaled 1
3 rounds for time:
30 wall-ball shots (4/6 kg)
45 double-unders
Scaled 2
3 rounds for time:
15 wall-ball shots (4/6 kg)
90 single-unders
*Cap 10min
Hyrox / Engine
Running drills and few intervalls
Keskiviikko
WOD
//HEAVY DAY
Deadlift
10-10-8-8-6
“4min
*Use touch and go reps. Use weight that allows great mechanic and barbell speed.
Accessory work:
Every 2min for 10min
15sek Dip-drives
*Bar from rack.
*Use heavy bar
*Concentrate to brace the core
Torstai
WOD
For quality with partner
Rx
Jog 1000m
20m handstandwalk
Jog 800m
35m handstandwalk
Jog 400m
50m handstandwalk
Jog 200m
Scaled
Jog 800m
16m spotted handstandwalk
Jog 600m
24m spotted handstandwalk
Jog 400m
32m spotted handstandwalk
Jog 200m
*Jog together, split handstandwalk anyhow
*30min
Hyrox – Complete
3x8min amraps.
“Include some running.
Perjantai
WOD
Rx
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (30/42,5 kg)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Scaled 1
On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (25/35 kg)
In the remaining time:
Build to a heavy single thruster
Scaled 2
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (15/20 kg)
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
-Take the bar from the floor.
-Part 1 result = time
-Part 2 result = heaviest lift
-Part 1 cap 8min
Hyrox – Engine
Erg drills and easy intervalls.
“no running.
Lauantai
WOD
//Partner workout
Rx
OT2M x 6
15 Synhcro kb squats (16/24)
9 Synchro stick over burpee (later)
Max meters sledge push (120/165kg)
Scaled 1
OT2M x 6
12 Synchro kb squats (12/16)
7 Synchro stick over burpee (later)
Max meters sledge push (100/140kg)
Scaled 2
OT2M x 6
10 Synhcro kb squats (8/12)
6 Synchro stick over burpee (later)
Max meters sledge push (50/80kg)
Hyrox – Power
Overall strength
Work mostly on:
sledge, carrying, and lunges..
Sunnuntai
Omatoimiperuskunto
15min Easy bike (pk, zone 2).
15min Easy jog (pk, zone 2).
15min Easy row (pk, zone 2).
8min foam rolling
8min stretching