Maanantai
WOD
// Outdoor
Rx
3 rounds for time of:
800-m run
30 alternating DB snatches (15/22.5 kg)
Scaled 1
3 rounds for time of:
800-m run
30 alternating DB snatches (10/15 kg)
Scaled 2
3 rounds for time of:
400-m run
20 alternating DB hang snatches (8/12,5 kg)
*Cap 20min
Tiistai
WOD
Ylläri bencmark harjoitus
“Benchmark”
Bodyweight + Gymnastic + Weightlifting
BASIC-WOD
Skaalattu versio päivän ylläri bencmark harjoituksesta
“Benchmark”
Bodyweight + Gymnastic + Weightlifting
ENDURANCE
Rx
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 7,5m down and back.
Scaled
5 rounds for reps of:
AMRAP 5:
600/700-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 7,5m down and back.
Keskiviikko
WOD
For time:
Rx
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Scaled 1
60 burpees
50 wall-ball shots (4/6 kg)(2.7/3 m)
40 thrusters (15/20 kg)
18 toes-to-bars
12 pull-ups
6 chest-to-bar pull-ups
Scaled 2
30 burpees
30 wall-ball shots (2.7/4 kg)(2.4/2.7 m)
20 thrusters (10/15 kg)
20 hanging knee raises
10 ring rows
10 jumping pull-ups
* Cap 18min
Burpees in 2:30-5:00.
Wall-ball shots in 1:45-3:00.
Thrusters in 1:20-2:30.
Toes-to-bars in 1:00-3:00.
Pull-ups in :30-2:00.
Chest-to-bar pull-ups in :15-1:30.
Torstai
WOD
Pre-workout
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for 1sec.
For time:
Rx
15 deadlifts (37,5/52,5kg)
15 push jerks
12 deadlifts (42,5/60 kg)
12 push jerks
9 deadlifts (52,5/75 kg)
9 push jerks
6 deadlifts (57,5/85 kg)
6 push jerks
3 deadlifts (62,5/92,5 kg)
3 push jerks
– Use the same barbell for both movements.
Scaled 1
15 deadlifts (25/35kg)
15 push jerks
12 deadlifts (30/45 kg)
12 push jerks
9 deadlifts (37,5/52,5kg)
9 push jerks
6 deadlifts (42,5/60kg)
6 push jerks
3 deadlifts (47,5/70kg)
3 push jerks
– Use the same barbell for both movements.
Scaled 2
5 rounds for time of:
10 deadlifts (25/35 kg)
6 push presses
– Use the same barbell for both movements.
*Cap 10min
BASIC-WOD
For time:
15 deadlifts (25/35kg)
15 push press
12 deadlifts (30/40kg)
12 push press
9 deadlifts (32,5/45kg)
9 push press
6 deadlifts (37,5/52,5kg)
6 push press
3 deadlifts (40/60kg)
3 push press
– Use the same barbell for both movements.
*Cap 10min
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
HUOM! Vain aamuwod!!!!
Koko sali kisojen käytössä pe klo 15.00 – Sunnuntai klo 22.00
Päivästä – iltaan KuntoKarkeloiden valmisteluita, mukaan saa tulla jeesaaman tavaroiden siirtelyissä ja rekvisiitan virittelyssä. Erikseen tästä wattsupissa.
WOD
Pre-workout skill
8 rounds:
:30 single-leg squats or challenging variation
:30 rest
Rx
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (50/60 cm)
Scaled 1
Same as Rx’d
Scaled 2
AMRAP 10:
12 walking lunges
10 sit-ups
8 box step-ups (30/50 cm)
Lauantai
Kunt0Karkelot 2025
Pari kilpailut urpolan kentällä / salilla.
Launtaina lauteilla mies- ja sekaparit.
Tervetuloa katsomaan ja vapaaehtoiseksi hommiin!
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Laji 1 9.45-11.14 (urpola)
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Tauko 11:14-11:25
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Laji 2 11:25-11.58 (urpola)
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12.15-12.30 Briiffi
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Tauko 12.30-13.50
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Laji 3 13:50-15.26
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Tauko 15.26-15:45
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Lajit 4+5 15.45-17.30
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Finaali 17.55-18.30
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Sunnuntai
Kunt0Karkelot 2025
Pari kilpailut urpolan kentällä / salilla.
Sunnuntaina lauteilla naisparit.
Aika taulu suht sama kuin launataina!
Illasta porukalla laitetaa sali säädylliseen kuntoon että maanantaina saadaan treenit vedettyä normaalisti 🙂