Maanantai
WOD
// Outdoor workout // Pre-workout OT90sek x5 1 power snatch 1 hang squat snatch 1 overhead squat “Nancy” Rx 5 rounds for time: 400m Run 15 Overhead squat (30/42,5kg) Scaled 1 5 rounds for time: 400m Run 15 Overhead squat (25/35kg) Scaled 2 5 rounds for time: 200m Run 10 Overhead squat (15/20kg) *Cap 18min
Tiistai
WOD
// Outdoor workout // // Partner workout // For time with partner: Rx 180m Sledge push (100/140kg) (3x 30+30m) 40 Sandbag squat (bearhug) (30/50kg) 180m Sledge push 32 Sandbag clean + shoulder to shoulder 180m Sledge push 24 Sandbag clean + reverse lunge step Scaled 1 180m Sledge push (70/110kg) (3x 30+30m) 28 Sandbag squat (bearhug) (30/50kg) 180m Sledge push 22 Sandbag clean + shoulder to shoulder 180m Sledge push 16 Sandbag clean + reverse lunge step Scaled 2 180m Sledge push (50/80kg) (3x 30+30m) 30 KB goblet squat (16/24kg) 180m Sledge push 24 Kb Clean + push press 180m Sledge push 16 Kb clean + lunge step
Keskiviikko
WOD
Pre-workout EMOM 6: 2-5 pull-ups Rx 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-ups *Advanced athletes who can do those kipping pull-up reps unbroken with ease, may challenge it by doing strict pull-ups. Scaled 1 10-9-8-7-6-5-4-3-2-1 reps for time of: Light banded pull-ups Pike push-ups Scaled 2 8-7-6-5-4-3-2-1 reps for time of: Jumping pull-ups or Ring row Push-ups from the knees * Cap 12min * Target 6-10min (sub 5min for advanced)
Torstai
WOD
Pre-workout EMOM 8: 1 power clean 2 hang squat cleans *Build up Rx 6 rounds for time 250-m row 12 hang squat cleans (30/42,5 kg) 12 burpees Scaled 1 6 rounds for time 250-m row 12 hang squat cleans (25/35 kg) 12 burpees
Scaled 2 6 rounds for time 150-m row 10 hang squat cleans (15/20 kg) 10 burpees *Cap 24min *Each row in :50-1:10. *Light-to-moderate hang squat cleans in :45-1:15; 1-2 sets. *Burpees in 1:15 or less; continuous movement.
Perjantai
WOD
// Outdoor workout //
// Heavy Day //
Deadlift
5-5-5-5-5
“4min
Lauantai
WOD
// Swim workout // // Partner workout // 16min partner amrap 50m swim (both) 40 Kb russian swings 30 Kb push press (16/24kg)
*Treeni alkaa ja päättyy salilta.
*Uimassa käydään pitiksellä salarannalla (ei julkisella uimarannalla.
*Ranta on matala ja jalat ylttää pohjaan koko uintimatkalla, joten käsipohjallakin pärjää.
*Uima-asu vapaa mutta pakollinen.
Sunnuntai
Omatoimi peruskuntoilu: 20min row 10min ski 20min bike *60-70% of max bpm. (eli peruskunto, eli zone2, eli sininen kellosta) 15-20min venyttelyt (30-1min veny / kohta)