Viikon Wodit

Maanantai

WOD

WOD

 

First:
*EASY murph prep.

Run / jog  1mile or 800m.
Not for time, just get familiar with the route.

 

Then:

AMRAP 15

Rx
100m 1DB suitcase carry
20-cal bike
30 DB hang snatches
(22,5/15kg)


Scaled 1
100-m single-DB suitcase carry
15-cal bike
30 alternating DB hang snatches
(17,5/12,5)

 

Scaled 2
100-m single-DB suitcase carry
10-cal bike
20 alternating DB hang snatches
(12,5/8)

Tiistai

WOD

Every 2min for 8min
3rep hang power clean
*Build to heavy

 

Metcon

For time:

Rx
10-9-8-7-6-5-4-3-2-1
Hang power clean (60/42,5)
Ring dip

Scaled 1
10-9-8-7-6-5-4-3-2-1
Hang power clean (42,5/30)
Banded ring dip

 

Scaled 2
9-8-7-6-5-4-3-2-1
Hang power clean (35/25)
Ring push-up

*Cap 12min

 

BASIC-WOD

Every 2min for 8min
3rep hang power clean
*Build to heavy

Metcon

For time
10-9-8-7-6-5-4-3-2-1
Hang power clean (42,5/30)
Knees down push-up

 

Painonnosto:
Rinnalleveto ja työntö tekniikkaa

Keskiviikko

WOD

// HEAVY DAY //

Front squat

First:

3sets of:
3 tempo front squat
(3 down – 3 at the bottom – 1 up)
*Build up each set
“3min

 

Then:

5 sets of:
8rep  Front squat
“4min

*Start all ready heavy.
*Concentrate range of motion and barbell speed (when squatting up)

BASIC-WOD

// HEAVY DAY //

Front squat

First:

3sets of:
3 tempo front squat
(3 down – 3 at the bottom – 1 up)
*Build up each set
“3min

 

Then:

5 sets of:
8rep  Front squat
“4min

*Start all ready heavy.
*Concentrate range of motion and barbell speed (when squatting up)

 

 

GYMNASTICS
Kipping pull-up

 

ENDURANCE

”Nice bike trip with friend”
4 sets with partner:

500m  easy to moderate pace
500m sprint pace
1000m standing bike

*rest while partner is cycling

Cap 35min

:40-:55 on the 500-meter sprints.
No more than 4:30 spent on any interval.
Start at a conversational pace and build into a full sprint.
Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.

500 meters | easy to moderate pace target time = 1:00-1:20
500 meters | sprint pace target time = :40-:55
1000 meters | standing bike pace target time = 1:40-2:05

If those pace are just a dream:
Scale it:
300m moderate
300m sprint
600m Standing

Torstai

9.30 Recovery-Wod

16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

Part 1
15min easy jog / row / bike

Part 2
Shoulder and arms mobility

 

ENDURANCE

”Nice bike trip with friend”
4 sets with partner:

500m  easy to moderate pace
500m sprint pace
1000m standing bike

*rest while partner is cycling

Cap 35min

:40-:55 on the 500-meter sprints.
No more than 4:30 spent on any interval.
Start at a conversational pace and build into a full sprint.
Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.

500 meters | easy to moderate pace target time = 1:00-1:20
500 meters | sprint pace target time = :40-:55
1000 meters | standing bike pace target time = 1:40-2:05

If those pace are just a dream:
Scale it:
300m moderate
300m sprint
600m Standing

 

 

PAINONNOSTO
Tempaus tekniikkaa

Perjantai

WOD

Metcon:

For time:

Rx
15-12-9-6-3
Chest to bar pull-up
Push Jerk (52,5/35)
Box jump over (60/50)


Scaled 1
15-12-9-6-3
Pull-up
Push Jerk (42,5/30)
Box jump over (60/50)

 

Scaled 2
15-12-9-6-3
Ring row
Push press (30/20)
Box step over (50/30)

Cap 14min

Accessory:
4 sets as couplet:
5-10m handstandwalk variation
20sek L-sit hold
*rest as needed

BASIC WOD

 

Metcon:

For time:
15-12-9-6-3
Ring row
Push press (35/25)
Box step over (60/50)

*Cap 14min

 

Accessory:
4 sets as couplet:
5-10m handstandwalk variation
10sek L-hang hold
*rest as needed

Lauantai

WOD

For time with a partner:

 

Rx

60 synchronized abmat sit-ups
120/80 cal
60 toes-to-bars
80/56 cal
60 synchronized strict knees-to-elbows
60/42 cal
*Use any machine for calories.

 

Scaled 1

60 synchronized abmat sit-ups
80/56 cal
60 knees-to-armpits
60/42 cal
60 synchronized strict knees-to-elbows
40/30 cal

 

Scaled 2

30 synchronized abmat sit-ups
60/42 cal
30 lying toes-to-bars
40/30 cal
60 synchronized strict hanging knee raises
20/16 cal

*Cap 25min
*Use any machine for calories.

 

Sunnuntai

Omatoimiperuskunto

1.Lähde salilta.
2. Kävele reippaasti joko urpolan 2,5km tai 5km lenkki.
3. Palaa salille
4. Venyttele / rullaile 20min

*Tämä harjoitus saa olla todella iisi ensiviikon kannalta.