Maanantai
WOD
Rx
For time:
300 double-unders
– Every minute, starting at :00, perform 2 rope climbs (4.6/4.6 m).
Scaled 1
For time:
150 double-unders
– Every minute, starting at :00, perform 1 rope climb (3.6/3.6 m).
Scaled 2
For time:
300 single-unders
– Every minute, starting at :00, perform 2 pull-to-stands.
*Cap 10min
*Rope climbs in :30 or faster.
*30+ double-unders per minute pace to go Rx’d.
*Advanced athletes could scale up to legless rope climbs.
Post-workout core work
3 sets:
:30 side plank, right
20 Russian twist (kb 8/12kg)
:30 side plank, left
20 Hollow rocks
Hyrox – engine
Easy engine
5 rounds of:
5min easy bike
1min plank
1min wallsit
1min hang
2min easy row
Tiistai
WOD
4 rounds for reps:
Min. 1 | 3 deadlifts + 10m carry
Min. 2 | sandbag over bar lifts
Min. 3 | sledge drag
*1min rest after each work minute
Rx
farmers handels (50/70kg)
Sandbag (50/70kg)
Sledge (**/**kg)
Scaled 1
farmers handels (35/50kg)
Sandbag (35/50kg)
Sledge (**/**kg)
Scaled 2
farmers handels (25/40kg)
Sandbag (25/35kg)
Sledge (**/**kg)
Hyrox – engine
5 rounds for reps:
:40 work / :20 off
Burpee to target
Ski
wallball
Feet anchored sit-ups
2x Db push press
*2min rest between rounds
Keskiviikko
WOD
Rx
AMRAP 9:
3 handstand walk squares
9 toes-to-bars
– 1 handstand walk square is a 1,5 x1,5m
Scaled 1
AMRAP 9:
1 pike walk around a box
9 knees-to-chests
Scaled 2
AMRAP 9:
Bear crawl (7.5 m)
9 hanging knee raises
Post-workout CHAD prep
For time:
100 box step-ups (50cm)
Rx 15/22,5kg db on shoulder
Scaled 1 1015kg on shoulder
Scaled 2 no weight
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Handstand / Handstand push-up
Torstai
WOD
Pre-workout strength
Power snatch:
5-3-1-1-1
*Build to heavier than workout loading.
*Drop and go sets
Rx
For time:
15 power snatches (42,5/60 kg)
15 DB thrusters (10/15 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
– Use two dumbbells.
Scaled 1
For time:
15 power snatches (30/42,5kg)
15 DB thrusters (8/12.5 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
– Use two dumbbells.
Scaled 2
For time:
10 hang power snatches (15/20 kg)
10 DB thrusters (6/8kg)
8 hang power snatches
10 DB thrusters
6 hang power snatches
10 DB thrusters
4 hang power snatches
10 DB thrusters
2 hang power snatches
10 DB thrusters
– Use two dumbbells.
Cap 15:00.
*Weightlifting stamina- and endurance-based couplet.
*Lighter thrusters; unbroken for most rounds.
*Moderate snatches; singles for most of the workout.
Hyrox – engine
Every 3min for 24min
Odd rounds:
18/21cal row
14m Sandbag walking lunge
Even rounds:
15/18cal ski
20 2kb deadlift
Perjantai
WOD
Rx
3 rounds for time with a partner:
800/1,000-m row
50 burpees
50 box jumps (50/60 cm)
20 shuttle run (20+20m)
– One partner works at a time; break up all movements as desired.
Scaled 1
3 rounds for time with a partner:
600/800-m row
40 burpees
40 box jumps (51/61 cm)
16 shuttle run (20+20m)
– One partner works at a time; break up all movements as desired.
Scaled 2
3 rounds for time with a partner:
400/500-m row
30 burpees
30 box step-ups (30/51 cm)
10 shuttle run (20+20m)
*45:00 time cap.
Hyrox – power
5 rounds for reps:
Min. 1 | 5 deadlifts + 10m carry
Min. 2 | shuttle runs (20+20m)
Min. 3 | sledge pull
*1min rest after each work minute
Lauantai
WOD
Rx
EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 15 GHD sit-ups
Min. 3 | 12/15 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.
Scaled 1
EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 12 GHD sit-ups to parallel
Min. 3 | 9/12 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.
Scaled 2
EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 10 AbMat sit-ups
Min. 3 | 7/9 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.
Hyrox – completion
Every 5min for 25min
1000m bike
25 wallballs
10m burpee broad jump
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…)