Maanantai
WOD
Pre-workout build-up
EMOM 6:
3 hang power cleans
– Build in load to heavier than
Rx
Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (35/52,5 kg)
– Rest 2:00 between sets.
Scaled 1
Every 2:00 for 5 sets:
12/15-cal row
Max hang power cleans (25/34 kg)
– Rest 2:00 between sets.
Scaled 2.
Every 2:00 for 5 sets:
8/12-cal row
Max hang power cleans (15/20 kg)
– Rest 2:00 between sets.
*10-15 reps per set.
*Row in 1:15 or less; hard effort.
*Light-to-moderate load for quick cycling.
*Hang onto the bar! No more than 1 break per interval.
Hyrox – conditioning
5 rounds for reps:
:40 work / :20 off
Farmers carry
Ski
Box jump / step-up
Feet anchored sit-ups
Db snatch
*2min rest between rounds
Tiistai
WOD
Rx
10 rounds for time:
10 toes-to-bars
10 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.
Scaled 1
10 rounds for time:
5 toes-to-bars
10 burpees to a target
– Burpee target is 2 inches above the fingertips with arms overhead.
Scaled 2
10 rounds for time:
5 hanging knee raises
5 burpees
*Cap 18min
Post workout
Rx
OTM x 4
20sek chest to wall handstandhold
OTMx 4
Handstand piruet practice
Scaled
OTM x 4
10-15sek handstand on wall or on box
OTM x4
20sek of kick-ups or corner overs
Hyrox – engine
Warm up:
10min easy bike
Then:
4 rounds of threshold bike intervals.
4min hard
3min rest / active rest
7min cool down easy bike
Keskiviikko
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Ring kipping / Ring dip / (Ring muscle-up)
Torstai
WOD
Rx
AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (15/22.5 kg) (50/60cm)
– 1 shuttle is 7,5m down and back.
Scaled 1
AMRAP 12:
6 shuttle runs
6 chest-to-bar pull-ups (*banded if needed)
24 double-DB step-ups (10/15 kg) (50/60 cm)
– 1 shuttle is 7,5m down and back.
Scaled 2
AMRAP 12:
4 shuttle runs
6 jumping pull-ups
24 box step-ups (30/30 cm)
– 1 shuttle is 7,5m down and back.
Post workout:
3sets of 14-18reps db alt. bicep curls
*rest 1min between sets
Tabata: Gun plate or db hold
Hyrox – power
Every 2min for 24min
Odd rounds:
15 2kb deadlift
12 1kb sdhp
9 Plate ground to over head
Even rounds:
15 Medball squat
12 Medball lunge steps
9 Push-ups
Scaled:
reps 12-9-6
Perjantai
WOD
Rx
15-12-9-6-3
Deadlift (100/142,5kg)
Strict handstand push-up
Scaled 1
10-8-6-4-2
Deadlift (72,5/102,5kg)
Partial strict handstand push-up
Scaled 2
10-8-6-4-2
Deadlift (35/52,5kg)
Sitting 2db shoulder press (6/10kg)
*Cap 12min
Hyrox – power
Every 3min for 12min
2x10m sledge pull
Every 3min for 12min
4x 10m farmers carry
5min amrap
7 Push-up
10 weighted sit-ups
Lauantai
WOD
Rx
4 rounds for time with a partner:
40 KB snatches (16/24 kg)
18 shuttle run – 1000/1200m c2 bike
Scaled 1
4 rounds for time with a partner:
40 KB snatches (12/16 kg)
14 shuttle run – 800/1000m c2 bike
Scaled 2
4 rounds for time with a partner:
40 DB snatches (8/12kg)
10 shuttle run – 600/800m bike
1min rest
*Cap 20min
*Share the snatches.
*Other athlete run and other bikes.
*Kettlebell snatches in 2:30 or less; switch arms as needed.
*Run and bike efforts in 2:30 or less.
Hyrox – completion
2 Rounds for time:
10 long shuttle runs (20+20m)
20m burpee broad jump
20 Wallballs
250m row
10 long shuttle runs (20+20m)
20m sledge push
20 Sandbag lunges
250m ski
Sunnuntai
Omatoimiperuskunto
10min easy bike
5min easy row
5min easy ski
5min easy jog or powerwalk on treadmill
10min easy bike
Then put 15-25 1min rounds to clock and do mobility stuff…
1min / movement (strech or massage ball or foam roll…)