Maanantai
WOD
Pre workout
OT2M for 10min:
1 shoulder press
* Take the bar from the floor.
* Build to a heavy single.
AMRAP 9
Rx
30 Double under
3 Shoulder press (42,5/60kg)
Scaled 1
15 Double under
3 Shoulder press (30/42,5kg)
Scaled 2
30 Single under
3 Shoulder press (15/20kg)
*7-12 rounds
*Double-unders in :15-:45.
*Shoulder presses unbroken for most of the workout.
*High demand on upper-body stamina at a moderate-to-heavy load.
Tiistai
WOD
//Heavy Day
Squat clean
7×2
“3min
*Build to a heavy set of 2 squat cleans.
*Reps do not need to be unbroken, but athletes should take no more than 10 seconds between lifts.
Keskiviikko
WOD
Rx
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)
Scaled 1
5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold walking lunges (10/15 kg)
Scaled 2
5 rounds for time of:
5 jumping to support
21 DB goblet-hold walking lunges (6/10 kg)
*Cap 12min
Torstai
WOD
Bike intervalls
Perjantai
WOD
Rx
1mile run
1000m row
1mile run
Scaled 2
1000m Run
700m Row
1000m Run
*Target 18:00-25:00.
*Each run effort in 6:00-10:00 for most.
*Row in 3:30-5:00 for most.
*Sprint version of the 2025 CrossFit Games Individual Event 1.
Lauantai
WOD
Rx
5 rounds for time of:
20 sit-ups
15 box jumps (50/60 cm)
10 chest-to-bar pull-ups
Scaled 1
5 rounds for time of:
20 sit-ups
10 box jumps (50/60 cm)
10 pull-ups
Scaled 2
5 rounds for time of:
12 sit-ups
10 box step-ups (50/50 cm)
8 ring rows
*Cap 15min
*Sit-ups in :40-1:10.
*Box jumps in :30-1:15.
*Chest-to-bar pull-ups in 1-2 sets and :45 or less.
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)