Maanantai
WOD
//Heavy day
For load
Rx
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal ergo
Scaled 1
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
6/8-cal ergo
Scaled 2
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
4/6-cal ergo
Tiistai
WOD
//Outdoor
Every 3min for 18min
Rx
200-m run
12 box jump-overs (60/75 cm)
Scaled 1
200-m run
12 box jump-overs (50/60 cm)
Scaled 2
150-m run
8 box jump-overs (30/30 cm)
BASIC-WOD
Every 3min for 18min
200-m run
8 box jump-overs (30/30 cm)
ENDURANCE
Kestävyysharjoittelua ergoilla
Keskiviikko
WOD
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 3 ring dips
For time with a partner:
Rx
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
Scaled 1
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
Scaled 2
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
*Share the rope climbs, wall walks, and muscle-ups as needed.
*Cap 21min
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
Torstai
WOD
For time:
Rx
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Scaled 1
30-20-10
Hook behind heel single-leg squats
20-10-5
Toes-to-bars
Scaled 2
30-20-10
Reverse lunges
20-10-5
Hanging leg raises
*cap 13min
Post-workout midline work
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
BASIC-WOD
For time:
30-20-10
Reverse lunges
20-10-5
Hanging leg raises
Perjantai
WOD
//Heavy day
Thruster
3-3-3-2-2-2-1-1-1
“3min
*Try to add weight each round.
Lauantai
WOD
AMRAP 12:
Rx
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
Scaled 1
2 handstand push-ups (reduced range of motion)
2 DB front-rack reverse lunges (10/15 kg)
2 pull-ups
Scaled 2
2 pike push-ups
2 DB front-rack reverse lunges (5/7.5 kg)
2 jumping pull-ups
**Add 2 reps of each movement every round.
Post-workout accessory work
4 sets:
DB front-rack carry (30.5 m)
– Rest 1:00 between sets.
Sunnuntai
Omatoimi peruskuntoilu:
12x
2min easy ergo
45sek hold
15sek rest
*holds:
Plank
Side plank
Reverse plank
Hang
Wallsit
Handstand (or pike position)
20min foam rolling / stretching