Maanantai
WOD
12min partner amrap
Rx
Max sledge push (140/180kg)
*every starting 2:00min perform:
10 synchro db/kb squats
10 synchro db/kb hang clean and jerk
(15kg + 16kg / 22,5kg + 24kg)
Scaled 1
Max sledge push (110/140kg)
*every starting 2:00min perform:
10 synchro db/kb squats
10 synchro db/kb hang clean and jerk
(12,5kg + 12kg / 15kg + 16kg)
Scaled 2
Max sledge push (80/110kg)
every starting 2:00min perform:
6 synchro db/kb squats
6 synchro db/kb hang clean and jerk
(8kg + 8kg / 12kg + 12kg)
Hyrox – engine
Every 6min for 30min
400m run
12/16cal ski or row
20 wallball
Tiistai
WOD
Partner amrap
8x 90sek work / 15sek off
Sandbag clean
16 reps 50/30kg
16 reps 55/35kg
12 reps 60/40kg
12 reps 65/45kg
8 reps 70/50kg
8 reps 75/55kg
6 reps 80/60kg
Max reps 85/65kg
Scaled 2
16 reps 50/30kg
16 reps 55/35kg
12 reps 60/40kg
12 reps 65/45kg
8 reps 70/50kg
Max reps 75/55kg
Scaled 2
Every 90sek (15sek off) for 8 rounds
5 Hang power clean
Accessory work:
5sets: 20m bear hug carry
Rest around 1-1,5min between sets.
Hyrox – power
Otm x 7
6m lunge walk (10/20)
6m burpee broad jump
3min rest
Otm x7
12 2kb deadlift
8 Air squats
3min rest
Otm x7
10 Ring row
Max plank
Keskiviikko
*HUOM!
Painonnosto ja Gymnastic alkaa taas
ajanvarauksesta löytyy
WOD
For time with partner
Rx
0:00-5:00
3 rounds for time
4 synchro wallwalk
6 synchro shoulder to overhead (37/52kg)
12 Toes to bar
6 synchro shoulder to overhead
5:00-7:00 rest
7:00-12:00
2 rounds for time
20 pull-up / C2B
14 synchro burpee box jump over (60/50cm)
Scaled
0:00-5:00
3 rounds for time
3 synchro wallwalk
6 synchro shoulder to overhead (27/42kg)
8 Toes to bar
6 synchro shoulder to overhead (27/42kg)
5:00-7:00 rest
7:00-12:00
2 rounds for time
14 pull-up / C2B
14 synchro burpee box jump over (60/50cm)
Rx
0:00-5:00
3 rounds for time
2 partial wallwalk
6 synchro shoulder to overhead (15/20kg)
14 leg raises
6 synchro shoulder to overhead
5:00-7:00 rest
7:00-12:00
2 rounds for time
20 jumping pull-up / C2B
14 burpee box step over (60/50cm)
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Kipping pull-up tekniikka tunti
Torstai
WOD
For time with partner
Rx
Part 1:
800m run with 1kb (12/16kg)
Part 2:
16-12-8
1db thruster (22,5/35kg)
8-6-4
Bar muscle-up
Part 3:
6x 5deadlifts + 10m farmers carry
Scaled 1
Part 1:
800m run with 1kb (8/12kg)
Part 2:
16-12-8
1db thruster (17,5/25kg)
8-6-4
Banded or jumping bar muscle-up
Part 3:
6x 5deadlifts + 10m farmers carry
Scaled 1
Part 1:
800m run
Part 2:
16-12-8
1db thruster (12,5/17,5kg)
8-6-4
Jumping to support
Part 3:
6x 5kb deadlifts + 10m farmers carry (16/24)
*Cap 15min
Hyrox – Engine
easy workout
4 rounds (zone 2)
1000m run/jog
30 Lunge steps
30 Russian swings
*Rest 1min
Perjantai
WOD
40min for quality
“Rx & Scaled 1”
1000m jog
30sek L-sit
20 V-up
20 weighted sit-up
1min plank
Scaled 2
800m jog
20sek 1-leg L-hang
14 tuck-up
40sek plank
14 sit-up
40sek plank
Hyrox – power
Every 5min for 25min
20m sledge push
20m lunge walk (20/30)
20m sledge pull
Lauantai
Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
Rx
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Scaled 1
Same as Rx’d
Scaled 2
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
*Cap 8:00
*Score is both load and time.
*Shoot for 60-70% of 1-rep-max hang power clean.
Hyrox – compete
For time:
2 rounds of:
30/40cal ski
30 Box step over (50/60)
2 rounds of:
30/40cal row
30m burpee broad jump
2 rounds of:
30 medball squats (6/9)
60m suitcase carry (16/24)
Sunnuntai
Tänne tulee jonku palauttava jutska