Maanantai
WOD
Rx
For time:
10 deadlifts (85/125 kg)
20 pull-ups
30 wall-ball shots (6/9 kg) (2.7/3 m)
40 box jumps (50/60 cm)
1,000-m row (2000m bike)
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
Scaled 1
For time:
10 deadlifts (55/85 kg)
15 pull-ups
30 wall-ball shots (4/6 kg) (2.7/3 m)
40 box jumps (50/60 cm)
800-m row (1600m bike)
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts
*you may use thin band on pull-ups
Scaled 2
For time:
10 deadlifts (35/50kg)
15 ring rows
20 wall-ball shots (2.7/4 kg) (2.4/2.7 m)
25 box step-ups (50/50 cm)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts
*Cap 20min
Tiistai
WOD
//Partner workout
Rx
12 x 1:30 rounds as relay
20 reverse lunges (30/42,5kg)
Max-cal bike
*6 rounds each
*Score total calories on bike
*Barbell on back rack
Scaled 1
12 x 1:30 rounds as relay
16 reverse lunges (25/30kg)
Max-cal bike
*6 rounds each
*Score total calories on bike
*Barbell on back rack
Scaled 2
12 x 1:30 rounds as relay
14 reverse lunges (10kg/15kg DB)
Max-cal bike
*6 rounds each
*Score total calories on bike
BASIC-WOD
//Partner workout
12 x 1:30 rounds as relay
16 reverse lunges 1db 12,5/17,5kg
Max-cal ergo
*6 rounds each
*Score total calories on bike
*db on shoulder
ENDURANCE
3 rounds of:
2:30 Ski
:30 rest
2:30 Box step-ups (50/50) (6/9medball)
:30 rest
2:30 Row
:30 rest
2:30 as amrap
20 jumping lunges
8 burpee to plate
:30 rest
Keskiviikko
WOD
//Heavy day
Rx & S1
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.
“4,5min
Scaled 2
5 sets for load:
5 shoulder presses + 5 push presses
– No rest between movements.
“4,5min
Accessory:
3 sets:
16 2kb Gorilla row
10+10 2Kb Shoulder rolls
*Rest as needed between movements.
Torstai
WOD
Rx
For time:
By in:
800m run
Then 6 rounds of:
24 KB swings (16/24 kg)
12 burpees to a target
Cash out:
800m run
*Cap 25min
*Burpee target is 15cm above fingertips with arms overhead.
Scaled 1
For time:
By in:
800m run
Then 6 rounds of:
24 KB swings (12/16 kg)
12 burpees to a target
Cash out:
800m run
*Cap 25min
*Burpee target is at fingertips with arms overhead.
Scaled 2
By in:
400m run
Then 5 rounds of:
18 KB swings (12/16 kg)
8 burpees
Cash out:
400m run
*Cap 25min
Painonnosto
Painonnoston tekniikkaharjoittelua
Gymnastics
Kipping pull-up
Perjantai
WOD
Pre workout strenght:
Rx & S1
Every 3min for 12min
1 squat clean (3sek stop at bottom of the squat)
1 Hang clean
1 Front squat
*Build to heavy
Scaled 2
Every 3min for 12min
2 hang squat clean
1 Front squats (3sek stop at bottom of the squat)
Rx
AMRAP 12:
200m run
8 2kb hang squat cleans (2x 16/24)
Scaled 1
AMRAP 12:
200m run
8 2kb hang squat cleans (2x 12/16 kg)
Scaled 2
AMRAP 12:
100m run
6 2db hang power cleans (2x 6/10 kg)
*You can use dumbbells also.
Lauantai
WOD
//Partner workout
Rx
For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories
– Use any machine for calories.
– Share work as desired.
Scaled 1
For time with a partner:
60 AbMat sit-ups
56/80 calories
40 toes-to-bars
42/60 calories
60 knees-to-elbows
30/40 calories
– Use any machine for calories.
– Share work as desired.
Scaled 2
For time with a partner:
40 AbMat sit-ups
42/60 calories
30 lying toes-to-bars
40/40 calories
30 hanging knee raises
16/20 calories
– Use any machine for calories.
– Share work as desired.
*Cap 25min
Sunnuntai
Omatoimiperuskunto
Active recovery:
1600m jog
2:00 couch stretch/side
1:00 plate windmill
1000m jog
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 Sumo squats
800m jog
2:00 banded shoulder stretch/side
1:00 reverse snow angels
400m jog
– During each jog, focus on nasal breathing only, and maintain no more than 20 breaths per minute.