Maanantai
WOD
//Heavy day
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
“4min
*Start at a moderate weight and build in load each set.
*Snatches may be completed as a squat or power variation
Tiistai
WOD
For time:
Rx
Handstand walk (15m)
100 air squats
Handstand walk (15m)
75 air squats
Handstand walk (15m)
50 air squats
Handstand walk (15m)
25 air squats
Scaled 1
20 shoulder taps against the wall
80 air squats
20 shoulder taps against the wall
60 air squats
20 shoulder taps against the wall
40 air squats
20 shoulder taps against the wall
20 air squats
Scaled 2
5 rounds for time:
5 inchworms
20 air squats
*Cap 12min
*Athletes performing the Rx’d volume should be able to complete at least 30 air squats per minute.
*Handstand walks in 1:00 or less.
Post workout
3 sets:
Single-arm kettlebell overhead walk, right (20m)
Single-arm kettlebell overhead walk, left (20m)
:30 rest
BASIC-WOD
For time:
20 shoulder taps against the wall
80 air squats
20 shoulder taps against the wall
60 air squats
20 shoulder taps against the wall
40 air squats
20 shoulder taps against the wall
20 air squats
*Cap 12min
Post workout
3 sets:
Single-arm kettlebell overhead walk, right (20m)
Single-arm kettlebell overhead walk, left (20m)
:30 rest
ENDURANCE
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
Scaled
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
*Cap 18min
Keskiviikko
WOD
“Open 18.1”
AMRAP 20:
Rx
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Scaled
Same as Rx’d, but use can use any ergo
Scaled 2
8 hanging knee raises
10 DB hang clean and jerks (10/15 kg)
12/14-cal ergo
– Perform 5 clean and jerks with one arm, and then switch.
Torstai
WOD
Pre-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
Rx
80 DB box step-ups (50/60 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Scaled 1
80 DB box set-ups (50/60 cm) (12.5/15 kg)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
Scaled 2
60 DB box step-ups (30/50 cm) (5/7.5 kg)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
*Cap 10min
*Unbroken double-unders.
* least 8+ step-ups/1:00 pace.
BASIC-WOD
For time
80 DB box set-ups (50/60 cm) (12.5/15 kg)
– Every minute on the minute, starting at :00, perform 20 single unders.
– Use two dumbbells.
*Cap 10min
*Unbroken single unders.
*Least 8+ step-ups/1:00 pace.
Perjantai
WOD
For time
Rx
5 rounds for time:
25 bar-facing burpees
15 deadlifts (57,5/85 kg)
10 strict pull-ups
Scaled 1
5 rounds for time:
20 bar-facing burpees
10 deadlifts (57,5/85 kg)
5 strict pull-ups
Scaled 2
5 rounds for time:
10 bar-facing burpees
10 deadlifts (25/35 kg)
10 ring rows
*cap 20min
*Longer task-priority triplet.
*Light-to-moderate deadlifts; 1-2 sets per round.
*Burpees in 2:00 or less.
*Pull-ups in 1:00 or less.
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Lauantai
WOD
//Outdoor
Pre-workout (for strength)
EMOM 8:
2 thrusters (from the floor)
Rx
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (30/42,5 kg)
Scaled 1
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max thrusters in remaining time (25/35 kg)
Scaled 2
8 rounds for reps with a partner:
On a 2:00 clock:
100-meter run
10 thrusters in remaining time (15/20 kg)
*Rest 2:00 between rounds.
*One partner completes a round, while the other rests; partners perform 4 rounds each.
*:45 of thrusters for 10+ reps per round.
Sunnuntai
Omatoimi peruskuntoilu:
1km jog / power walk
1,5km easy row
3km bike
1,5km easy row
1km jog / power walk
20min stretching