Maanantai
WOD
Rx
OTM x 24
*5 deficit hspu
* :30sek of triple unders
*1 legless rope climbs + rope climb
* 5 Box over jump (60/75)
Scaled 1
OTM x 24
*5 hspu
* :30sek of double unders
* 2 rope climbs
* 5 Obstacle over jump
Scaled 2
OTM x 24
* 10sek handstand on wall or on box
* :30sek of crossovers
*2-3 feet lock attempts on rope* 5 Fence over jump
Hyrox – engine
10 sets on rower
:40 easy
:20 hand
3min rest
10 sets on skierg
:40 easy
:20 hard
3min rest
On C2 bike
1min easy
2min hard
1min easy
2min hard
1min easy
2min hard
1min easy
Tiistai
WOD
Rx & Scaled 1
Every 2,5min for 25min
1 olympic lift
*start at your 80% snatch.
and add weight every round.
If you miss at any point change to clean and jerk.
Scaled 2
Every 2,5min for 5 rounds
3 snatch
Every 2,5min for 5 rounds
3 clean & jerks
Hyrox – capacity builder
Otm x 6
Add 1rep to last week’s wallball number.
Or start from easy set.
Rest 4min
Otm x 6
Add 1rep to last week’s wallball number.
Or start from easy set.
Post workout
Accumulate in any order
2min hang
2min wallsit
2min plank
Keskiviikko
WOD
//Heavy day
Front rack reverse lunges
10-10-10-10-10
“3min
Post workout accessory:
3 sets of:
Rx
15 weighted hip extensions from box + 20sek hold after last rep.
Scaled
10 hip extensions from box + 15sek hold after last rep.
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Toes to bar practice
Torstai
WOD
Perinteinen vanha kunnon tunnin kehonhuolto.
Hyrox – power
5 sets of:
8+8m sledge push
“2min
5 sets of:
6 fence over burpee
“2min
Inverted tabata on e-bike
Perjantai
WOD
5 rounds of:
Rx
500m easy bike
8 Strict unbroken pull-up
250m easy row
16 unbroken push-ups
250m easy ski
16 weighted sit-ups
Scaled 1
500m easy bike
5 banded pull-up
250m easy row
12 unbroken knees down push-ups
250m easy ski
12 weighted sit-ups
Scaled 2
500m easy bike
5 low bar pull up
250m easy row
12 hand elevated push-ups
250m easy ski
12 sit-ups
Hyrox – easy workout
30min easy pace
1min easy bike
5 ring row
10 push-ups
15 air squats
Lauantai
WOD
Rx
For time:
Sandbag bear hug carry (75m)
:50 L-sit hold
Sandbag bear hug carry (60 m)
:40 L-sit hold
Sandbag bear hug carry (45m)
:30 L-sit hold
Sandbag bear hug carry (30m)
:20 L-sit hold
Sandbag bear hug carry (15m)
:10 L-sit hold
Scaled 1
Same as rx
Scaled 2
For time:
Kb goblet carry (75m) (16/24kg)
:25 seated leg raise hold
200 med-ball bear hug carry (60m)
:20 seated leg raise hold
Med-ball bear hug carry (45m)
:15 seated leg raise hold
Med-ball bear hug carry (30m)
:10 seated leg raise hold
Med-ball bear hug carry (15m)
:5 seated leg raise hold
*Cap 15min
Post workout accessories:
Rx
accumulate 50 ghd:sit-ups
Scaled 1
accumulate 50 V-ups
Scaled 2
accumulate 30 tuck-ups
Hyrox – completion
5 rounds for reps
1min shuttle run
1min row cal
1min walking lunges (10/20)
1min ski cal
1min sledge pull
1min rest between rounds.
Sunnuntai
Omatoimiperuskunto
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