Maanantai
WOD
Pre-workout accessory
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB deadlifts, right
5 single-leg KB deadlifts, left
Rx
AMRAP 7:
3 deadlifts (102,5/142,5 kg)
10 box jumps (60/75 cm)
Scaled 1
AMRAP 7:
3 deadlifts (57/80 kg)
10 box jumps (50/60 cm)
Scaled 2
AMRAP 7:
3 deadlifts (35/52,5 kg)
10 box jumps or step-ups (30/30 cm)
*Aim deadlift weight 75% of 1rep max or less.
Tiistai
WOD
Pre-workout accessory
3 sets:
:10 double overhand pull-up
:30 rest
:10 mixed grip pull-up
:30 rest
:10 double underhand pull-up
:30 rest
Rx
5 rounds for time:
7/9-cal Echo bike
12 chest-to-bar pull-ups
15 push-ups
Scaled 1
5 rounds for time:
7/9-cal Echo bike or Row
8 chest-to-bar pull-ups
10 push-ups
Scaled 2
5 rounds for time:
5/7-cal C2-bike or row
8 jumping chest-to-bar pull-ups
10 push-ups from the knees
*Cap 13min
BASIC-WOD
Pre-workout accessory
3 sets:
:10 double overhand hang
:30 rest
:10 one ring ring row
:30 rest
:10 Rings on chest hold
:30 rest
5 rounds for time:
7/9-cal Row or bike
8 Ring rows
10 knees down push-ups
*Cap 13min
ENDURANCE
For reps
5sets of:
40sek on 20sek off
1. Wallwalks
2. Kb vertical swings
3. Box jump overs
4. Military sit-ups
5. alt. 1db clusters
6.Rest
Keskiviikko
WOD
//Heavy Day
For load:
Overhead squat
3-3-3
Front squat
3-3-3
Back squat
3-3-3
“3,5min
*Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets.
Torstai
WOD
//Partner workout
Rx
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches (43/61 kg)
Scaled 1
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches (29/43 kg)
Scaled 2
AMRAP 15 with a partner:
8 shuttle runs
3 power snatches (15/20 kg)
*Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
*Add 3 power snatches each
round; share reps as desired.
*Shuttle run is 7,5m out and back.
Post workout
3 legless rope climbs
or
3sets of 10 bar to shoulder pulls
or
3x 2 lay to stands
“rest as needed between reps
“start and finish to sitting position
BASIC-WOD
AMRAP 15 with a partner:
10 shuttle runs
6 Db snatches
*Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
*Add 4 db snatches each
round; share reps as desired.
*Shuttle run is 7m out and back.
Post workout
3 bar travels
*Rest as needed between
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
For time:
65/80-cal row
70 sit-ups
60 KB swings (16/24 kg)
50 KB goblet-hold lunges
40 burpees
20/30-cal row
Scaled 1
For time:
50/65-cal ergo
60 sit-ups
50 KB swings (16/24 kg)
40 KB goblet-hold lunges
30 burpees
15/20-cal ergo
Scaled 2
For time:
30/40-cal ergo
40 foot-anchored sit-ups
30 KB swings (12/16kg)
20 KB goblet-hold lunges
10 burpees
10/12-cal ergo
*Cap 28min
Lauantai
WOD
//Itsenäisyyspäivän spessu
Tehdään perinteikkäät Svedbergin sarjat 🙂
Tule, näe ja koe….
Sunnuntai
Omatoimiperuskunto
*45min easy c2-bike or jog (zone 2 – pk – sininen)
*15min mobility work