Maanantai
WOD
Rx
//Heavy day
Front squat
5-3-1-5-3-1-5-3-1
“3min
Hyrox – engine
8x 3min round
Every starting 3min
5 Ring row
10 push-ups
15 Air squats
Rest of the time c2 – bike for max distance.
Tiistai
WOD
//Partner workout
“As relay”
Rx
6 rounds as relay
400/500m ski
21 Kb swings (16/24kg)
12 Pull-up
Scaled 1
6 rounds as relay
400/500m row
21 Kb russian swings (16/24kg)
6 Pull-up
Scaled 2
6 rounds as relay
650/800m c2-bike
18 Kb russian swings (12/16kg)
10 ring row
*Cap 24min
*4min or less / round
*3 rounds / athlete
*Full round at the time
Hyrox – power
25min amrap
12/15Cal ski
15 burpee to plate
*1min rest
15 Db deadlift
24 Tuck-ups
*1min rest
24 Jumping lunges
15 weighted box step-up
*1min rest
Keskiviikko
WOD
//Benchmark
//Partner CHAD1000X
“common task”
Rx
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (50/50 cm)
– Partners work at the same time.
– Add load via a rucksack, weight vest, or dumbbell.
Scaled 1
For time with a partner:
1,000 weighted box step-ups (10/12.5 kg) (50/500cm)
– Partners work at the same time.
– Add load via a rucksack, weight vest, or dumbbell.
Scaled 2
For time with a partner:
1,000 unweighted step-ups (30/30 cm)
– Partners work at the same time.
Score: Total time
*Cap 45min
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Handstand harkkaa (kaikkea pääalaspäin hommaa)
Torstai
WOD
//Partner workout
Rx
00:00-12:00 amrap
10 Synchro kb snatch (24/32)
5 Ring muscle-ups
12:00-14:00 rest
14:00-17:00
max reps db bench press (15/22,5)
Scaled 1
00:00-12:00 amrap
10 Synchro kb snatch (16/24)
6 Jumping ring muscle-ups
12:00-14:00 rest
14:00-17:00
max reps db bench press (10/15)
Scaled 2
00:00-12:00 amrap
10 Synchro kb snatch (12/16)
8 Feet assisted ring dips
12:00-14:00 rest
14:00-17:00
max reps db bench press (8/12,5)
*4+ rounds in first amrap
*share the ring movement as desired.
*more than 10 reps at the first rounds of bench press
*one bench per team
Hyrox – power
4 rounds for reps
40 on / 20 off
Box step overs
1 ring- ring rows
Box jump overs
Push press
Burpee box jump overs
Weigted Sit-ups
Rest
Accessory:
2 rounds:
:20 plank
:20 russian twist
:20 side plank
:20 russian twist
:20 side plank
10sek rest between each movement
Perjantai
WOD
//Partner workout
“lets synchro”
For time:
Rx
30 Synchro power clean
30/36cal echo bike
30 Synchro toes to bar
30/36cal echo bike
15 Synchro thruster
30 Bar facing burpee
15 Synchro thruster
30/36cal echo bike
30 Synchro toes to bar
30/36cal echo bike
30 Synchro power clean
(30/42,5kg)
Scaled 1
30 Synchro power clean
24/30cal any machine
24 Synchro knees to chest
24/30cal any machine
18 Synchro thruster
24 Bar facing burpee
18 Synchro thruster
24/30cal any machine
24 Synchro knees to chest
24/30cal any machine
30 Synchro power clean
(20/30kg)
Scaled 2
18 Synchro power clean
15/20cal any machine
15 Synchro knee raises
15/20cal any machine
12 Synchro thruster
15 Bar facing burpee
12 Synchro thruster
15/20cal any machine
15 Synchro knee raises
15/20cal any machine
18 Synchro power clean
(15/20kg)
*Cap 25min
Hyrox – engine
5min amrap
12cal row
6 Hanging leg raises
40m 2kb suitcase carry
*3min rest
5min amrap
15cal row
9 6 Hanging leg raises
40m 2kb front rack carry
*3min rest
5min amrap
21cal row
12 Hanging leg raises
40m 1kb overhead carry
Lauantai
WOD
//Partner workout
“lets split”
Fast Filthy 50
Rx
AMRAP 20 with a partner:
50 box jumps (50/60 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD hip extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders
– Alternate back and forth every 25 reps, splitting the work evenly.
Scaled 1
AMRAP 20 with a partner:
40 box jumps (50/60 cm)
40 jumping pull-ups
40 KB swings (12/16 kg)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (15/20 kg)
40 GHD hip extensions
40 wall-ball shots (6/9 kg) (2.7/3 m)
40 burpees
40 double-unders
– Alternate back and forth every 20 reps, splitting the work evenly.
Scaled 2
AMRAP 20 with a partner:
30 box step-ups (51/51 cm)
30 ring rows
30 Russian KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (5/10 kg)
30 good mornings
30 wall-ball shots (2.7/4 kg) (2.7/3 m)
30 burpees
30 single-unders
– Alternate back and forth every 15 reps, splitting the work evenly.
Hyrox – completion
Super sprint:
For time:
10 shuttle run (20+20m)
250m ski
10 shuttle run (20+20m)
20m sledge push
10 shuttle run (20+20m)
10m sledge pull
10 shuttle run (20+20m)
20m burpee broadjump
10 shuttle run (20+20m)
250m row
10 shuttle run (20+20m)
60m farmers carry
10 shuttle run (20+20m)
20m lunge walk
10 shuttle run (20+20m)
25 wallballs
Sunnuntai
Omatoimiperuskunto
10min easy bike
5min easy row
5min easy ski
5min easy jog or powerwalk on treadmill
10min easy bike
Then put 15-25 1min rounds to clock and do mobility stuff…
1min / movement (strech or massage ball or foam roll…)