Maanantai
WOD
Kesäklassikko
40min amrap
Rx
Relay in teams of 3
12 double kb front squat (2×32/2×24)
30m sledge push (180/140)
Scaled 1
Relay in teams of 3
12 double kb front squat (2×24/2×16)
30m sledge push (140/110)
Scaled 2
Relay in teams of 3
12 kb squat (1×16/1×12)
30m sledge push (100/80)
Last done 10.6.- 23
Hyrox – Engine
Set 1
Row 3x 2min Zone 2 interall
1min rest between
Set 2
Ski 3x 2min zone 2 intervall
1min rest between
Set 3
Run 3x 2min zone 2 intervall
1min rest between
Tiistai
WOD
//HEAVY DAY
Rx & S1
Split or push jerk
3-3-3-3-3-3-3
“3min
“all sets between 76-82% of 1 rep max
Scaled 2
Push press
3-3-3-3-3-3-3
“3min
Hyrox – Power
OTMx5
7 rope rows
12 Goblet squat
*5min rest btw
OTMx5
7 Push-ups
12 2kb Deadlift
*5min rest btw
OTMx5
7 V-ups
12 Wallball
Keskiviikko
WOD
Rx
3 rounds for time:
30 toes-to-bars
20 alternating dumbbell rows in a plank (15/22,5)
24/30-cal Echo bike
Scaled 1
3 rounds for time:
20 toes-to-bars
14 alternating dumbbell rows in a plank (10/15)
18/24-cal C-2 bike
Scaled 2
3 rounds for time:
15 hanging knee raises
10 alternating dumbbell rows in a plank (6/10)
12/18-cal C-2 bike
Post-workout accessory
Accumulate:
Rx
3:00 Superman hold from box
– Advanced athletes can add load.
Scaled
3:00 Superman hold
Torstai
WOD
Pre-workout skill
Deficit strict handstand push-up progressions/strength assessment
Rx
For time:
Single-DB walking lunge (60m) (15/22.5 kg)
20 deficit strict handstand push-ups (5/10cm)
Single-DB walking lunge (45m)
15 deficit strict handstand push-ups
Single-DB walking lunge (30m)
10 deficit strict handstand push-ups
Single-DB walking lunge (15m)
5 deficit strict handstand push-ups
Scaled 1
For time:
Single-DB walking lunge (60m)
(10/15 kg)
15 strict handstand push-ups
Single-DB walking lunge (45m)
10 strict handstand push-ups
Single-DB walking lunge (30m)
5 strict handstand push-ups
Single-DB walking lunge (15 m)
5 strict handstand push-ups
Scaled 2
For time:
Walking lunge (60m)
20 pike push-ups
Walking lunge (45m)
15 pike push-ups
Walking lunge (30m)
10 pike push-ups
Walking lunge (15m)
5 pike push-ups
*cap 15min
*Hold the dumbbell however you want.
Hyrox –Power
Strength exercise, no runnign
Perjantai
WOD
Active recovery
8min on clock
300m Row
12 Ring kips
“1min rest
8min on clock
700m Bike
20sek L-hang
“1min rest
8min on clock
5 Shuttle runs
8 Cossack squat
“1min rest
8min on clock
300m Ski
4+4 Windmill
Hyrox – Engine
Running intervalls.
Lauantai
WOD
30min for quality with partner
400m jog (both)
20 Power snatch + overhead squats (ygig)
*use light weight on complex.
Hyrox- Completion
For time:
1000m ski
1000m run
50m sledge pull
1000m run
50m sledge push
1000m run
80m burpee broad jump
Scaled
For time:
700m ski
600m run
50m sledge pull
600m run
50m sledge push
600m run
50m burpee broad jump
*Cap 40min
Sunnuntai
Omatoimiperuskuntoilu
Active recovery:
Zone 2 / Pk
10min c-2 bike
5min of:
3+3 plate windmill
6 sumo squat with empty bar
10-15 kip
10min jog
5min of:
6 reverse snow angel
6 cossack squat (with empty bar)
10-15 ring kip
10min row
5min of:
6 box step overs (use hi box)
6 overhead squat (empty bar or stick)
25 band pull apart
15min of streching