Maanantai
WOD
//CrossFit Mikkeli 12 years
Rx
12 rounds for time:
11 cal row
10 Rower over burpees
Scaled 1
12 rounds for time:
9 cal at any machine
7 burpees to plate
Scaled 2
12 rounds for time:
6 calories
5 burpees
*20 second rest between rounds.
*Cap 24min
Hyrox – conditioning
4 rounds for reps:
1min of box step ups
1min of sit-ups
1min of kb sdhp
1min of slamball throws
1min of plank
1min rest
Tiistai
WOD
//Heavy day
Rx & Scaled 1
Every 5:00 x 5 sets:
5 push jerks
:30 rest
3 Shuttle runs (7,5m +7,5m)
– Score is heaviest load lifted and slowest run effort.
Scaled 2
Every 5:00 x 5 sets:
5 push press
:30 rest
2 Shuttle runs (7,5m +7,5m)
– Score is heaviest load lifted and slowest run effort.
Hyrox – conditioning
5 rounds of:
30sek on / 30sek off
- Wallball
- Ski cal
- Farmers carry
- Sledge push
- Row cal
- Burpee
- Rest
Keskiviikko
Rx
For time:
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (55/82,5kg).
Scaled 1 – Rx M55+
For time:
30 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (35/52,5 kg).
Scaled 2
For time:
30 banded strict pull-ups or ring rows
– Every 10 reps, complete 10 barbell front-rack walking lunges (15/20 kg).
*Cap 12min
*This workout is a twist on a heavy day.
*Prioritize mechanics and consistency vs. fast-paced intensity; move at a good pace but rest adequately to allow for a sound effort throughout.
*Sets of 7+ pull-ups to start. A great goal is to maintain sets of 5, even if performing singles would be quicker.
*Heavy lunges; unbroken for at least the first 2 sets.
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Kipping pull-up practice
Torstai
WOD
Rx
4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (12.5/15 kg)
1:00 hollow rocks
Scaled 1
4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (8/12.5 kg)
1:00 hollow rocks
Scaled 2
4 rounds for reps:
3:00 bike cals
2:00 *Partial turkish get-ups (6/8kg plate)
1:00 tuck hollow hold
*Partial turkis get up just from floor to stand.
*30+ calories on the bike each round.
*8+ Turkish get-ups each round; light-to-moderate weight and controlled pace.
*15+ hollow rocks each round.
Choose the intensity: push hard if feeling good or treat as a recovery session if needed.
Hyrox – engine
With partner
3 rounds for time
Row 1500m
100 medball lunge steps (6/9)
30 Burpees (ygig)
Perjantai
WOD
Pre-workout skill
2 sets:
5 squat therapy reps
– Perform each rep with a :03 lower, :03 pause at the bottom, and :03 ascent.
Strength:
Tempo front squat
3-3-3-3
(Tempo: 3-0-1)
*All sets 70-75% off 1rep max.
*This is a prep workout for next week’s 3-rep max test.
Rx
For total reps:
4 rounds:
:20 air squats
:10 rest
:20 echo bike cals
:10 rest
*4:00 rest
4 rounds:
:20 l-sit
:10 rest
:20 superman hold
:10 rest
Scaled
For total reps:
4 rounds:
:20 air squats
:10 rest
:20 bike cals
:10 rest
4:00 rest
4 rounds:
:20 knees bent l-sit
:10 rest
:20 superman hold
:10 rest
Hyrox – power
Every 3min for 12min
2x10m sledge pull
Every 3min for 12min
4x 10m farmers carry
5min amrap
7 Push-up
10 Goblet squat
Lauantai
WOD
Rx
2 rounds for time of:
25 deadlifts (55/85 kg)
20 deficit handstand push-ups (5/10cm)
25 deadlift
20 ring push-ups
*chest to floor in ring push-ups
Scaled 1
2 rounds for time of:
25 deadlifts (42,5/60 kg)
15 head elevated handstand push-ups
25 deadlift
15 ring push-ups
*chest to lowest part of the rings.
Scaled 2
2 rounds for time of:
20 deadlifts (30/40 kg)
10 2db shoulder press
20 deadlift
10 ring push-ups
*chest to lowest part of the rings.
*scale the angle of the straps.
*Cap 18min
*Deadlifts in 1:30 or less.
(unbroken or one tactical short break)
*Push ups in 3:00 or less. Small sets with planned rest to maintain consistency.
Hyrox – completion
For time with partner
1000m run or 2000m bike (both)
50m sledge push
400m run or 800m bike (both)
200m farmers carry
400m run or 800m bike (both)
80m burpee broad jump
400m run or 800m bike (both)
100 partner wallball
1000m run or 2000m bike (both)
*share the reps as wanted
Sunnuntai
Omatoimiperuskunto
3 rounds:
10min easy bike
5min of:
6 cossack squats
6 sumo squats
6 squat clinics
6 reverse snow angles
5min of:
1min of squat clinic on the wall
1min of worlds best stretch
1min of leg swings (5 to each direction at the time)
2min foam rolling