Maanantai
WOD
//Bencmark
“Cindy”
Rx
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Scaled 1
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats
Scaled 2
AMRAP 20
3 ring row
6 lay to up
9 air squat
“Last done 9.5.-26
Hyrox – engine
Easy engine
For 45min at zone 2
At any order
1000m jog
2000m bike
1000m Row
1000m Ski
Tiistai
WOD
//Heavy day
Overhead squat
3-3-3
Front squat
3-3-3
Back Squat
3-3-3
“3min
“Add weight after each set if possible. There should be 3 waves and the last set of each wave should be kind of spicy.
Hyrox – power
Every 3min for 9min
7cal ski
21 2kb deadlift (24/32)
7cal ski
Every 3min for 9min
7cal row
21 Wallball (6/9)
7cal row
Every 3min for 9min
7cal ski
21 2kb deadlift (24/32)
7cal ski
Keskiviikko
*HUOM!
Keskiviikkona poikkeuksellisesti Hyrox tunnit klo 17.00 ja 18.00
WOD
Rx
AMRAP 10:
50 burpee pull-ups
75 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
Scaled 1
AMRAP 10:
35 burpee pull-ups
50 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
Scaled 2
AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings (12/16kg)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Post workout accessory:
4 rounds for quality and load
10 alternative rows from plank
:20sek support hold on rings
(scaled= support hold on box)
Hyrox – power
With partner (ygig)
2min amrap
Sledge pull 5+5m
2 min rest
2min of
Sledge push (5+5m)
2 min rest
2min of
4+4 Reverse lunge steps (20/30)
Torstai
WOD
Part 1
0:00-7:00
Rx
21-15-9 reps for time of:
Clean and jerks (30/42,5 kg)
Echo bike calories
– Women perform 15-12-9 calories.
Scaled 1
15-12-9 reps for time of:
Clean and jerks (30/42,5 kg)
Bike calories
– Women perform 12-9-6 calories.
Scaled 2
15-10-5 reps for time of:
Clean and jerks (15/20 kg)
Bike calories
– Women perform 12-8-4 calories.
*Score of part 1: time
*Cap 7min
Part 2 to -20:00min
Build to a heavy 1rep power clean and jerk
*Score of part 2: best load
Hyrox – Engine
4 rounds of:
4min runinnig at threshold (zone 4)
1min rest
2min active rest (easy jog…)
Perjantai
Ei ohjattuja tunteja.
KuntoKarkeloiden valmisteluita.
15.00 asti mahdollisuus omatoimi harjoitteluun.
Lauantai
KuntoKarkelot 2026
Naisten sarja
Sunnuntai
KuntoKarkelot 2026
Miesten ja sekapari sarjat.