Maanantai
WOD
Rx
21-15-9-9 reps for time of:
Thrusters (30/42,5 kg)
Lateral burpees over the bar
Scaled 1
21-15-9-9 reps for time of:
Thrusters (20/30 kg)
Lateral burpees over the bar
Scaled 2
15-9-9 reps for time of:
Thrusters (15/20 kg)
Lateral burpee step-over the bar
*Cap 10min
Tiistai
WOD
Rx
AMRAP 20:
16/20-cal row
Farmers carry (15m) (2×15/22,5kg)
Scaled 1
AMRAP 20:
16/20-cal row or ski
Farmers carry (15m) (2×10/15g)
Scaled 2
AMRAP 20:
8/10-cal row or ski or bike
Farmers carry (15m) (8/12kg)
– 7,5m out and 7,5m back, each 7.6-m section counts as 1 rep.
– Add 15m to the farmers carry each round.
BASIC-WOD
AMRAP 20:
16/20-cal ergo
Farmers carry (15m) (2×12/16kg)
– 7,5m out and 7,5m back, each 7.6-m section counts as 1 rep.
– Add 15m to the farmers carry each round.
ENDURANCE
Rx
5 rounds:
1min of kb sdhb
1min of Box jump or step overs
1min of slamball throws
1min of Burpees and reverse burpees
1min of plank
*1min rest between rounds
Keskiviikko
WOD
Rx
6 rounds for time of:
8 double-DB box step-overs (50/50 cm) (15/22.5 kg)
12 single-DB snatches (15/22.5 kg)
48 double-unders
– Rest exactly 1 minute between rounds.
Scaled 1
6 rounds for time of:
8 double-DB box step-overs (50/50 cm) (10/15 kg)
12 single-DB snatches (10/15 kg)
48 single-unders
– Rest exactly 1 minute between rounds.
Scaled 2
4 rounds for time of:
8 single-DB box step-overs (30/51 cm) (6/10 kg)
12 single-DB snatches (6/10 kg)
24 single-unders
– Rest exactly 1 minute between rounds.
*Time cap: 20 minutes
Torstai
WOD
Rx
AMRAP 10:
5 hang clean and jerks (35/52,5 kg)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Scaled 1
AMRAP 10:
5 hang clean and jerks (25/35kg)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Scaled 2
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups
Then,
On a 5:00 clock:
Find a 1-rep-max clean
BASIC-WOD
AMRAP 10:
5 hang clean and jerks (25/35kg)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
Every 3:00 for 5 sets:
150-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Scaled 1
Every 3:00 for 5 sets:
150-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Scaled 2
Every 3:00 for 5 sets:
150-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
*Result: slowest round
Post-workout
Accumulate:
50 hand-release push-ups
Lauantai
WOD
Rx
AMRAP 12:
15 deadlifts (42,5/60 kg)
10 push presses
5 strict handstand push-ups
Scaled 1
AMRAP 12:
15 deadlifts (35/52,5 kg)
10 push presses
3 strict handstand push-ups
Scaled 2
AMRAP 12:
10 deadlifts (15/20 kg)
10 push presses
5 pike push-ups
Post-workout
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
Sunnuntai
Omatoimiperuskunto
Easy pace:
10min c2-bike
5min Echo-Bike
10min Row
5min Ski
10min Run/Jog/Power walk
20min stretching / foam rolling… (1min each strecth)