Maanantai
WOD
// Outdoor workout //
Pre workout
Every 2min for 10min
Rx
2 touch and go power clean
*build to heavy
Scaled 1
2 drop and go power clean
*build to heavy
Scaled 2
2x deadlift + hang power clean
*use moderate weight
5 rounds for time:
Rx
400m run
5 Power clean (57,5/85kg)
Scaled 1
300m run
5 Power clean (42,5/60kg)
Scaled 2
200m run
5 Power clean (25/40kg)
*Cap 15min
*Push the pace on the run.
*Heavy cleans, touch and go or fast singles.
*Run scaling ->
Row rx 250/300m, s1 200/250m, s2 150/200m
Tiistai
WOD
Pre-workout
1 round:
:30 single-unders
:30 single-leg single-unders
:30 single-leg single-unders
:30 running step single-unders
:30 running step single-unders
:30 running step single-unders
*30 rest between sets
15min Amrap
Rx
10 Push-ups
20 Abmat sit-ups
30 Single unders
Scaled 1
8 Push-ups
15 Abmat sit-ups
20 Single unders
Scaled 2
5 Push-ups from knees
10 Abmat sit-ups
15 Single unders
*1min rest between rounds
*7+ rounds.
*1 round every :90-2:00.
*This workout combines 3 low-skill movements, which should allow for a fast pace.
Keskiviikko
WOD
3 rounds for time
Rx+
25/35cal Echo bike
21 Strict pull-up
Rx
25/35cal Row / Echo bike
21 Pull-up
Scaled 1
20/25cal Row / Ski
15 Pull-up
Scaled 2
12/18cal Row /Ski / Bike
15 Ring row
*Cap 12min
Cooldown
Practice handstand / handstandwalk for 8-10min
Torstai
WOD
Rx / Scaled 1
For load:
Thruster
3-3-2-2-1-1-1
Scaled 2
For load:
Thruster
3-3-3-3-3-3-3
*3,5min
Perjantai
WOD
Pre-workout
EMOM 6:
3 broad jumps for max distance
Build in distance each minute.
7 rounds for time:
Rx
5 box jump-overs (60/75 cm)
3 ring muscle-ups
Scaled 1
5 box jump-overs (50/60 cm)
1 ring muscle-up / 1 jumping rmu
Scaled 2
5 box jump-overs (30/30 cm)
3 low ring transition
*Cap 11min
Lauantai
WOD
// Outdoor workout //
For time:
Rx
1,600-m run
100 wall-ball shots (6/9 kg)
100 KB snatches (16/24 kg)
Scaled 1
1,200-m run
100 wall-ball shots (4/6 kg)
100 KB snatches (12/16 kg)
Scaled 2
2 rounds of
400-m run
25 wall-ball shots (4/6 kg)
25 KB snatches (8/12 kg)
Sunnuntai
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