Maanantai
Rx
4 rounds of:
2min easy bike
in 2min:
3 skin the cat
10 cossack squat
2min easy bike
in 2min:
3 pullover
10 samson lunges
2min easy bike
in 2min:
:20 L-sit
10 reverse snow angels
Hyrox – power
25min amrap
12/15Cal row
15 wallball (4/6)
*1min rest
16 Db alt snatch
16 Box over jump
*1min rest
16 Medball sit-up (4/6)
12 Burpee
*1min rest
Tiistai
WOD
Rx
5 rounds for quality:
3 wall walks
6 chest-to-wall handstand push-ups
48 crossovers
*Hands near the wall as possible. Only toes touching the wall.
*Try to do unbroken crossovers.
Scaled 1
5 rounds for quality:
2 wall walks
6 strict handstand push-ups
24 crossovers
*Scale the rom in hspu if needed.
*Try to do unbroken crossovers.
Scaled 2
5 rounds for quality:
2 wallwalk “handstands with 5sec hold
6 seated DB strict presses (6/10 kg)
:40 crossover practice
*There will be a penalty if you go faster than 20min.
*Target 20-24min.
*Hspu in 1-3sets
Hyrox – engine
Rx
4 rounds with partner
Scaled
3 rounds with partner
1000m bike – wallsit
500m row – hang
500m ski – medball overhead hold
24cal Echo bike – 2KB suit case hold (16/24)
*Cap 35min
*Other athlete must be in hold to go for meters.
Keskiviikko
WOD
Rx & scaled 1
Every 3min for 27min
3position squat clean complex.
1 Squat clean
1 Hang squat clean
1 Hi-hang squat clean
(each round @70-77% of 1rep max)
Scaled 2
Every 3min for 27min
3 hang squat cleans.
(start light and add weight each round if possible)
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Bar muscle-up practice
Torstai
WOD
Old schoool kehonhuolto
Hyrox – power
5 rounds for reps
40 on / 20 off
- Box jumps
- 1 ring- ring rows
- Split squats
- push-ups
- 2Kb deadlift
- Sit-ups
- Rest
Perjantai
WOD
Rx
15min for quality
3 Bar muscle-ups
6 Obstacle over jump
Scaled 1
15min for quality
3 Banded bar muscle-ups
6 Obstacle over jump
Scaled 2
15min for quality
3 Jumping bar muscle-ups
6 Fence over jump
Hyrox – engine
2 rounds for time:
5 laps running circuit
500m ski
5laps running circuit
40m sandbag lunge walk
5laps running circuit
50 wallballs (4/6)
*3min rest between rounds
Lauantai
WOD
Pikkujoulu wodi.
Teameissa hikoillaan.
Normi 60min wod.
* Glögiä ja piparia palkkariksi.
* Jouluaiheisesta asustuksesta lisäpisteitä
Hyrox – completion
2 rounds for time:
2min Run
30m sledge push
2min Run
30m sledge pull
2min run
30m burpee broad jump
2min run
60m farmers carry
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…)