Maanantai
WOD
Rx
AMRAP 12:
20 DB front-rack walking lunges (2x 15/22.5 kg)
2 legless rope climbs
Scaled 1
AMRAP 12:
20 DB front-rack walking lunges (2x 10/15 kg)
2 rope climbs
Scaled 2
AMRAP 12:
16 walking lunges
2 pull-to-stands
Post-workout accessory
EMOM 6
Min 1: 4 DB windmills/arm
Min 2: 2 DB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Tiistai
WOD
Rx
For time:
30-20-10-20-30
KB vertical swings (16/24 kg)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 10/20kg plates.
Scaled 1
For time:
20-15-10-15-20
KB vertical swings (16/24 kg)
15-10-5-10-15
Handstand push-ups
Scaled 2
For time:
15-10-5-10-15 reps for time:
KB vertical swings (12/16)
Db Shoulder presses
*Cap 14min
BASIC-WOD
For time:
20-15-10-15-20
KB vertical swings (16/24 kg)
15-10-5-10-15
Pike push-ups
*Cap 14min
ENDURANCE
Warm up
15min (zone 2)
*look at watts
4sets:
1min zone 2 watts
1min +20watts
1min +20watts
1min +20watts
1min +20watts
*2min rest
If zone 2 watts is under 100watts. Add 10watts at each step.
If your zone2 is more than 100watts but you can`t raise 80watts during intervalls add 15watts at each step.
Keskiviikko
WOD
// Heavy day
Every 4:00 for 7 sets:
3 power cleans
2 hang power cleans
Torstai
WOD
24min OTM
Rx
min 1: 12/15 cal Bike
min 2: 18 Box jump (50/60)
min 3: 18 Wallball (6/9)
Scaled 1
min 1: 9/12 cal Bike
min 2: 14 Box jump (50/60)
min 3: 14 Wallball (6/9)
Scaled 2
min 1: 7/9 cal Bike
min 2: 10 Box jump (30/50)
min 3: 10 Wallball (4/6)
BASIC-WOD
24min OTM
min 1: 7/9 cal Bike
min 2: 12 Box jump (30/50)
min 3: 12 Wallball (4/6)
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Post-workout strength
10min on a clock
Work up to a heavy set of 3 weighted pull-ups. (aim to 4-5 sets total)
Rx
For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 15cm above your reach when your arms are extended overhead.
Scaled 1
For time:
2,000-m row
35 burpee pull-ups
– Place the pull-up bar at your fingertips when your arms are extended overhead.
Scaled 2
For time:
1,000-m row
20 up-downs + 20 ring rows
*Cap 19min
Lauantai
WOD
//Benchmark
Skill Work
Pre-workout strength:
EMOM 10:
1 snatch grip deadlift
1 snatch pull
1 snatch
“Randy”
Rx
For time:
75 power snatches (25/34 kg)
Scaled 1
For time:
50 power snatches (20/25 kg)
Scaled 2
For time:
50 power snatches (15/20 kg)
*Cap 10min
Sunnuntai
Omatoimiperuskunto
*15min easy ergo (zone 2 – pk – sininen)
*Accumulate:
2min hang
2min plank
2min wallsit
2min squat hold
2min wallclimb hold
1min L-sit on floor
1min hollow hold
1min supermanhold
1min sideplank left
1min sideplank right
*15min easy ergo (zone 2 – pk – sininen)
*15min mobility work