Maanantai
WOD
//Heavy day
7 sets for load to complex:
2 snatch + 2 overhead squats
“3min
*Snatch squat or power, your choice.
Hyrox – engine
Easy engine workout
Zone 2
2 rounds of
6min Bike
6min Ski
6min Row
in 6min jog 600 or 800m
*rest rest of the round.
Tiistai
WOD
Rx
2 rounds for total reps:
On a 3:00 clock:
1000/1100m bike
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
500/550m row
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400m run
Max single leg squats
1:00 rest
Scaled 1
2 rounds for total reps:
On a 3:00 clock:
1000/1100m bike
Max pull-ups
1:00 rest
On a 3:00 clock:
500/550m row
Max pike push-ups
1:00 rest
On a 3:00 clock:
400m run
Max shrimp squat
1:00 rest
Scaled 2
2 rounds for total reps:
On a 3:00 clock:
650/800m bike
Max ring rows
1:00 rest
On a 3:00 clock:
300/400m row
Max push-ups from the knees
1:00 rest
On a 3:00 clock:
200m run
Max reverse lunge steps
1:00 rest
Hyrox – power
5 rounds for total reps
:45 wallballs (6/9)
:15 rest
:45 Medball box step ups
:15 rest
:45 Push ups
:15 rest
:45 Sit-ups
:15 rest
:45 Kb sdhp (16/24)
:15 rest
*1min rest between rounds
Keskiviikko
WOD
Rx
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
Scaled 1
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 knees-to-chest height
Scaled 2
For time with a partner:
20 shuttle runs
10 walking lunge shuttles
100 hanging knee raises
*Cap 18min
– Each shuttle is 7,5m down and back.
– Complete the work in any order. One partner works at a time.
Torstai
WOD
Rx
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (15/22.5 kg)
Scaled 1
2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB snatches (10/15 kg)
Scaled 2
2 rounds for time:
100 single-unders
50 air squats
25 alternating DB snatches (8/12,5 kg)
*Cap 20min
Hyrox – Engine
4 rounds of
4min running at threshold (zone 4)
1min rest
2min active rest (easy jog)
Perjantai
WOD
Rx
For time:
400-m farmers carry (2×15/22,5kg)
right into …
10 rounds:
5 burpees
1 rope climb (4.6/4.6 m)
Scaled 1
For time:
400-m farmers carry (10/15 kg)
right into …
10 rounds:
5 burpees
1 rope climb (3.6/3.6 m)
Scaled 2
For time:
200-m farmers carry (5/10 kg)
right into …
10 rounds:
4 burpees
2 pull-to-stands
*Cap 15min
*Share the rope
Post-workout accessory
3 sets:
12 single-leg KB or DB deadlifts/leg
– Rest as needed between sets.
Hyrox – Power
10 rounds with partner
50m sledge push (100/140)
20m lunge walk (20/30)
100m Kb carry (16/24)
*cap 35min
*share the work
*one partner work at the time
Lauantai
WOD
Pre-workout strength
5 sets for load:
3 touch-and-go power cleans
– Rest 2:00 between sets.
– Find a heavy set for today.
Rx
For time:
21 power cleans (45/62,5 kg)
21 high-ring dips
15 power cleans (55/77,5 kg)
15 high-ring dips
9 power cleans (65/92,5 kg)
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Scaled 1
For time:
21 power cleans (35/52,5 kg)
21 ring dips
15 power cleans (42,5/60 kg)
15 ring dips
9 power cleans (47,5/70 kg)
9 ring dips
Scaled 2
For time:
15-12-9
Power cleans (25/35 kg)
Foot-assisted ring dips from box
*Cap 13min
Hyrox- Completion
For time:
400m Run
400m SkiErg
400m Run
50m Sled Push
400m Run
25m Sled Pull
400m Run
30m Burpee Broad Jumps
400m Run
400m Rowing
400m Run
100m Farmers Carry
400m Run
30m Sandbag Lunges
400m Run
30 Wallball
Cap 40min
Sunnuntai
Omatoimiperuskuntoilu
50 min of
5min jog
5+5 Cossack squats
5+5 Kb windmill
1+1min foam rolling
5min easy ergo
5+5 worlds best strecth
1o Pass through with stick
1+1min streching