Maanantai
WOD
Rx
For time:
50 pull-ups
50 db/kb hang squat cleans
50-cal row
Db 22,5/35kg or
Kb 24 /32kg
Scaled 1
For time:
30 pull-ups
50 db/kbhang squat cleans
50-cal row
Db 15/22,5kg or
Kb 16 /24kg
Scaled 2
For time:
30 jumping pull-ups
30 db/kb hang squat cleans
30-cal row
Db 10/15 or
Kb 12 /16kg
Hyrox – Power
5min amrap
10wallball
12m Burpee broad jump
*5min rest
5min amrap
7/9cal ski
24m sb lunge walk
*5min rest
5min amrap
7/9cal row
16kb russian swing (16/24)
Tiistai
WOD
Rx
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (50/60 cm) (6/9 kg)
400m med-ball run
Scaled 1
3 rounds for time:
20 V-ups
30 med-ball box step-ups (50/60 cm) (4/6 kg)
400m med-ball run
Scaled 2
3 rounds for time:
20 sit-ups
20 med-ball box step-ups (30 cm) (2.7/4 kg)
400m run/walk
*Cap 22min
Hyrox – Engine
3 rounds for time:
1000m run
50 air squats
50 Feet anchored sit-ups
*2min rest between rounds
Keskiviikko
WOD
//HEAVY DAY
Rx & S1
For load:
Split or push jerk
1-1-1-1-1-1-1
*All sets 80%+ of 1-rep-max
*Build to a heavy single across the 7 sets.
Scaled 2
Split or push jerk
3-3-3-3-3-3-3
“3min
Torstai
WOD
Rx
For total reps:
AMRAP 4:
10 shuttle runs
21 toes to bars
Max power snatches (42,5/60kg)
4:00 rest
AMRAP 4:
10 shuttle runs
21 toes to bars
Max overhead squats (42,5/60kg)
4:00 rest
AMRAP 4:
10 shuttle runs
21 toes to bars
Max squat snatches (42,5/60kg)
Scaled 1
For total reps:
AMRAP 4:
10 shuttle runs
15 toes to bars
Max power snatches (30/42,5g)
4:00 rest
AMRAP 4:
10 shuttle runs
15 toes to bars
Max overhead squats (30/42,5g)
4:00 rest
AMRAP 4:
10 shuttle runs
15 toes to bars
Max squat snatches (30/42,5g)
Scaled 2
For total reps:
AMRAP 4:
7 shuttle runs
12 knee raises
Max hang power snatches (10/15kg)
4:00 rest
AMRAP 4:
7 shuttle runs
12 knee raises
Max overhead squats (10/15kg)
4:00 rest
AMRAP 4:
7 shuttle runs
12 knee raises
Max hang power snatch + ohs (10/15kg)
* 1 Shuttle run 7,5m + 7,5m
Hyrox –Power
For time in teams of 3
800m run (all)
300m sledge push (120/150kg)
300m lunge walk (20/30kg)
300 Rope row
800m run (all)
Perjantai
WOD
Rx
For time:
:30 L-sit hold
20 deadlifts (102,5/142,5 kg)
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold
Scaled 1
For time:
:30 L-sit hold, one leg bent
20 deadlifts (70/102,5 kg)
:30 L-sit hold, one leg bent
40 bar-facing burpees
:30 L-sit hold, one leg bent
20 deadlifts
:30 L-sit hold, one leg bent
Scaled 2
For time:
:30 plank hold
20 deadlifts (35/50 kg)
:30 plank hold
20 burpees
:30 plank hold
20 deadlifts
:30 plank hold
*Cap 17min
Post-workout skill
4 sets each for distance:
3 broad jumps
Hyrox – Engine
Ski
10 Rounds
:30 recovery
:15 hard
*3min rest
Bike
10 Rounds
:30 recovery
:15 hard
3min rest
Row distance
2,5min hard
2,5min recovery
2,5min hard
Lauantai
WOD
Rx
AMRAP 20:
25 wall-ball shots (6/9 kg)
10/15-cal Echo bike
5 wall walks
Scaled 1
AMRAP 20:
25 wall-ball shots (4/6 kg)
10/15-cal C2-Bike
3 wall walks
Scaled 2
Every 5:00 for 4 sets:
15 wall-ball shots (4/6 kg) (2.4/2.7 m)
7/10-cal any ergo
5 inch worms + a push-up from the knees
– Rest with the remaining time in the interval.
Post-workout strength
Accumulate:
20-30 weighted pull-ups
Sunnuntai
Omatoimiperuskuntoilu
…