Maanantai
WOD
Metcon:
For time:
150 Bar over jump
200m run
125 Sit-up
200m run
100 Box step up
200m run
75 Deadlift (57,5/40)
200m run
50 Burpee
200m run
25 Handstand push-up
Cap: 33min
Basic-Wod
For time:
100 Bar over jump
200m run
77 Sit-up
200m run
66 Box step up
200m run
55 Deadlift (50/35)
200m run
44 Burpee
200m run
33 Push-up
Cap: 33min
Endurance:
2 rounds in any order
1000m run
2000m bike
1000m Ski
1000m Row
5min rest between rounds
Target heart rate VK2
Tiistai
WOD
Metcon:
14min amrap
7 Hang power clean
7 Front squat
Rx 80/55kg
Scaling:
Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, however, the goal is to keep marching forward and maintain at least 1 round every 2 minutes.
Basic-Wod
Skill
Hang power clean practice
Metcon:
12min amrap
5 Hang power clean
5 Front squat
Painonnosto
Tempaus hommeleita
Keskiviikko
WOD
Strenght:
Pull-up
3-3-3-3
“2,5min
Metcon:
12min amrap
2-4-6-8-10-12…
2 db hang power clean
2-4-6-8-10-12…
Ring dip
4-8-12-16-20-24…
Double under
Rx 22,5/15
Basic-Wod
Strenght:
Pull-up
3-3-3-3
“2,5min
Metcon:
12min amrap
2-4-6-8-10-12…
2 db hang power clean
2-4-6-8-10-12…
Ring push-up
10-20-30-40-50-60…
Single under
Gymnastic
Bar muscle-up treeniä
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
*Torstain painonnosto jää kesätauolle
Recovery-Wod
Part 1
12min
3 Joogahimmeli
3+3 Rintaranka hommeli
5 Kipping pulls
6 Cossack squat
Part 2
Hip strength
Part 3
Shoulder mobility
Endurance
“Eva”
5 rounds for time:
800m run
30 Kb swing (24/16)
30 Pull-up
Cap 50min
(tehty viimeksi 19.6.-23.)
Perjantai
WOD
Skill:
Handstand stuff
Metcon:
18min amrap
1-3-6-9-12…
Wallwalk
20m 2db/kb lunge walk
(Rx 22,5-24 / 15-16)
Suitcase
Basic-Wod
Skill:
Road to handstand
Metcon:
14min amrap
1-2-3-1-2-3-1-2-3…
Wallwalk
10m 1db/kb lunge walk
Lauantai
SUPER WODI
(1,5h)
Startit: 9.00 ja 10.30
60min Team (3) amrap
1200m run (with 1 kb)
12 Rope climb
120 Box jump over
12 Bar muscle-up
120 Cal row
12 Turkish get-up (24/16)
120 Wallball
120sek Rest
Sunnuntai
Omatoimiperuskunto
Valkkaa 2 liikettä mitkä vaatii harjoittelua, voi olla ihan perus juttujakin. Harjoittelu tapahtuu tekemällä 3-5 helppoa toistoa sitten hulia (erään 3-5 settiä)
3-4x
5min ergo (pk)
5min liike 1 harjoittelua
5min ergo (pk)
5min liike 2 harjoittelua