Maanantai
WOD
OTMx 16 for load
Rx
Odd: 3 Power snatch
Even: 2 Rope climbs
*Touch and go reps
Scaled 1
Odd: 3 Hang power snatch
Even: 1 Rope climbs
Scaled 2
Odd: 3 Power snatch
Even: 1 lay to stand
Hyrox – Engine
Easy engine workout
Easy jog / run included.
Tiistai
WOD
2min rounds for 36min
1. Bike
2. 2 Turkish get up (go heavy)
3. Practice handstand walk or handstand
Hyrox – Power
Strength work
No running
Keskiviikko
WOD
Back squat
Pre sets:
4 sets:
2 tempo back squats + 3 back squats
“5sek stop at the bottom
“3min
Then in 16min clock:
Find 5 rep max back squat
“Make relatively large jumps with 3-4 minutes rest between heaviest sets
Torstai
WOD
Every 10min for 30min
Rx
Row 500m
Bike 1000m
Run 400m
Scaled 1
Row 350m
Bike 750m
Run 400m
Scaled 2
Row 300m
Bike 600m
Run 200m
*Result is the difference between slowest and quickest rounds. So be accurate.
*Choose scaling option that allows you to have 2min or more rest between rounds, without pushing too hard.
Hyrox- Power
(No running)
Sledge and ergo strength
Perjantai
WOD
//Open 20.5
Rx
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots (6/9 kg)
Scaled 1
For time, partitioned any way:
40 chest to bar pull-ups
80-cal row
120 wall-ball shots (4/6 kg)
Scaled 2
For time, partitioned any way:
40 jumping pull-ups
50-cal row
60 wall-ball shots (4/6 kg)
– 20:00 time cap.
Hyrox – Compeltion
“4 rounds for time”
400m run
21 Kb swings (16/24)
9 Burpee box jump
Lauantai
WOD
Rx
AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (57,5/85kg)
Scaled 1
AMRAP 15:
9/12-cal Echo bike
10 pike push-ups
5 hang power cleans (42,5/60kg)
Scaled 2
AMRAP 15:
7/9-cal Bike
10 push-ups from the knees
5 hang power cleans (20/30kg)
Hyrox – Engine
Zone 4 intervals
2 rounds:
4min run (z4)
3min rest
4min bike (z4)
3min rest
Sunnuntai
Coming…