Maanantai
WOD
Rx
4 rounds for time:
15 ring dips
15 chest to bars
30m lunge walk (2×15/22,5)
400m run or 500m row
Scaled 1
4 rounds for time:
15 jumping ring dips
15 pull-ups
20m lunge walk (2×10/15)
400m run or 500m row
Scaled 2
4 rounds for time:
10 feet assist ring dips
15 ring rows
15m lunge walk (1x 12,5/17,5)
200m run or 350m row
*Cap 28min
Hyrox – engine
Spicy engine workout with intervall running and bodyweight movement.
*Running can be scaled to biking.
Tiistai
WOD
Rx
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (50/60cm / 3m)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– If you have a weight vest, use it.
Scaled 1
On a 15:00 clock:
80 burpees
Max shuttle box jump-overs in the remaining time (50/60cm / 3m)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
Scaled 2
On a 15:00 clock:
50 burpees
Max shuttle box step-overs in the remaining time (30/30cm /3m)
– Every minute, starting at 0:00, complete 2 shuttle box step-overs.
Hyrox – capacity builder
Wallball stamina and rowing power capacity builder workout 1.
Keskiviikko
WOD
//Heavy day + //Benchmark
Strength
5sets for load
3 touch and go clean & jerks
“3min
“Grace”
Rx
For time:
30 clean and jerks (43/61 kg)
Scaled 1
For time:
30 clean and jerks (30/42,4 kg)
Scaled 2
For time:
30 clean and jerks (20/30 kg)
*Cap 7min
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Bar muscle-up practice
Torstai
WOD
Rx
AMRAP 20:
Handstand walk (9m)
250-m row
3 L-sit ring muscle-ups
250-m row
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.
Scaled 1
AMRAP 20:
1:30 handstand walk kick-up attempts
250m row (500m bike)
6 low-ring muscle-up transitions
250m row (500m bike)
Scaled 2
AMRAP 20:
Bear crawl (9m)
200m row (400m bike)
6 ring rows + 6 toe-assisted ring dips
200m row (400m bike)
:30 rest
Hyrox – power
Short bursts with decent recovery between sets.
Perjantai
WOD
// Heavy Day – olympic complex
Rx
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Scaled 1
Same as Rx’d
Scaled 2
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang power snatch
– Use an empty barbell.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Post workout challenge
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Hyrox – engine
Easy engine workout
At zone 2
Shuttle “run” 2min
Ski 10min
Shuttle “run” 2min
Bike 10min
Shuttle “run” 2min
Row 10min
Shuttle “run” 2min
Echo-bike 10min
Shuttle “run 2min
*shuttle run without floor touch.
Lauantai
WOD
For total reps:
AMRAP 5:
Partner 1: Max DB deadlifts (22.5/32.5 kg)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (22.5/32.5 kg)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m DB farmers carry (22.5/32.5 kg)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
Dumbbells
Rx 22.5/ 35kg
Scaled 1 15/22.5kg
Scaled 2 10/15kg
Movements:
Scaled 1 – 1 legged toes to bar
other wise same as Rx
Scaled 2 – Knee raises – Farmers carry 200m
Hyrox – completion
Long for time workout with running/skiing and and sledge work
Sunnuntai
Omatoimiperuskunto
…