Maanantai
WOD
Rx **tuo oma reppu
3 rounds for time:
20 DB box step-ups (15/22.5 kg) (50/50 cm)
400-m run
– Use two dumbbells.
– Wear a ruck (7,5/10kg).
Scaled 1 **tuo oma reppu
3 rounds for time:
20 DB box step-ups (10/15 kg) (50/50 cm)
400-m run
– Use two dumbbells.
– Wear a ruck (5/7,5kg).
Scaled 2
3 rounds for time:
20 box step-ups, unloaded (30/50)
200m run
*Cap 13min
Post-workout accessory
Rx
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
Scaled
3 sets:
8 Bulgarian split squats, right
8 Bulgarian split squats, left
8 strict knee raises
– Rest as needed to maintain quality movement.
Hyrox – Completion
5 rounds for time:
Run 400m
25 Ring row
25 Kb Russian swings (16/24)
25 Air squats
*Rest 1min between rounds
*Cap 35min
Tiistai
WOD
Every 5min for 20min
Rx
50m sledge push (120/160kg)
2 sandbag cleans
50m sandbag carry
100m sprint
Scaled 1
50m sledge push (90/120kg)
2 sandbag cleans
50m sandbag carry
100m sprint
Scaled 2
50m sledge push (50/80
50m sandbag carry
100m sprint
*Sandbag carry anyhow
*Pic heavy sandbag, but that you can carry unbroken each round.
Hyrox – Completion
4 rounds for reps:
- Cal Row
- Kb Sdhp (24/32)
- Wallballs / weighted lunge walk
- Burpee broad jump
- Cal Ski
*2min rest between rounds.
*Result is reps at each movement.
1 & 3 round: wallballs
2 & 4 round: weighted lunge walk
Keskiviikko
WOD
Pre workout strength
Shoulder press
3-3-1-1-1
“2min
Rx
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of best 1-rep set).
Scaled 1
For time:
25-20-15-10-5
Double-unders or attempts
50-40-30-20-10
Sit-ups
– Perform 5 shoulder presses after each round (80% of best 1-rep set).
Scaled 2
For time:
60-50-40-30-20
Single-unders
15-12-9-6-3
Feet anchored sit-ups
– Perform 5 shoulder presses after each round (moderate load)
*Cap 12min
Torstai
WOD
AMRAP 18
Rx
8 kb snatch (24/32kg)
10 box jumps (60/75 cm)
12 hand-release push-ups
24cal bike
Scaled 1
6 kb snatch (16/24kg)
8 box jumps (60/75 cm)
10 push-ups
24 cal bike
Scaled 2
8 kb snatch (12/16kg)
10 box jumps (30/50 cm)
8 Push-ups from knees
16cal bike
*You don`t have to alternate hang snatches
Hyrox – Engine
Nice and sweathy engine work out that includes running.
Perjantai
WOD
//Heavy Day
Rx & scaled 1
For 1rep max
Power clean
3-3-2-2-1-1-1-1
*Build to max
“3min
Scaled 2
For load:
Hang power clean
3-3-3-3-3-3-3-3
*Buil to heavy
“3min
Hyrox – Engine
Easy engine workout
Row & Ski technique drills and easy pace work.
Include some easy running.
Lauantai
WOD
Rx
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (47/70 kg)
– One person works at a time.
Scaled 1
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (34/52 kg)
– One person works at a time.
Scaled 2
For time with a partner:
8 total rounds:
300-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
50 back squats (15/20 kg)
– One person works at a time.
*Cap 25min
*Moderate back squat load; 15-20 reps unbroken to start.
Hyrox- Power
Hyrox strengthwork with sledge and kettlebells.
No running.
Sunnuntai
Omatoimiperuskuntoilu
1km jog / power walk
1,5km easy row
3km bike
1,5km easy row
1km jog / power walk
20min stretching