Maanantai
WOD
15min amrap
Rx
3 Wallball
3 Ring Muscle-up
*Add 3 wallballs each round
Scaling options for ring mu:
*1 Ring Muscle-up
*3 Jumping ring muscle-up
*3 Ring mu progression
*3 Ring Row + 3 Jumping ring dip
BASIC-WOD
Strength
Back squat
12×3
“1,5min
ENDURANCE
For time:
100 Box step up
90 Hang db snatch (22,5/15)
80 Sit-up
70 Kb sdhp (24/16)
60 Lunge steps
50 Burpee
cap 35min
Tiistai
WOD
Strength
Back squat
12×3
“1,5min
BASIC-WOD
15min amrap
Rx
3 Wallball
3 ring row + 3 Box dips
*Add 3 wallballs each round
PAINONNOSTO
Tempaus tekniikkaa
Keskiviikko
WOD
Rx
5 rounds for time of:
18/15cal row
12 deadlifts (70/47,5 kg)
9 hang power cleans
Scaled 1
5 rounds for time of:
15/12cal bike
9 deadlifts (52,5/35kg)
6 hang power cleans
Scaled 1
5 rounds for time of:
12/9cal bike
9 deadlifts (40/25kg)
6 hang power cleans
*Cap 16min
Cooldown
5min easy ergo
BASIC-WOD
5 rounds for time of:
12/9cal ergo
9 deadlifts (40/25kg)
6 hang power cleans
*Cap 16min
Cooldown
5min easy ergo
GYMNASTIC
Handstand push-up practice
ENDURANCE
ma tai to endu
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ti/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Hips mobility
20min active
40min traditional work
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
35min amrap
1000m Row
40 KB hang clean & jerk (24/16)
40 military sit-up
40 Medball squat
Perjantai
WOD
For time:
Rx
500 Double unders
Then 5 rounds of
10 Handstandpush-up
15 Toes to bar
Scaled 1
200 Double unders
Then 5 rounds of
10 Push-up
10 Knees to chest
Scaled 2
4km bike
Then 5 rounds of
10 Push-up
10 Strict leg raises
Cap 23min
BASIC-WOD
For time:
5km bike
Then 5 rounds of
10 Push-up
10 Strict leg raises
Cap 23min
*use low gearing and high revs on bike
Lauantai
WOD
Strength
Every 90sek for 21min
Odd: 5 Strict pull-up / Strict chest to bar pull-up
Even: 12 Front rack reverse lunge steps
Sunnuntai
Omatoimiperuskunto
Easy pace
Do couple of rounds: (40-60min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up