Ke 14.4

a) 5x e2m

  • Standing long jump + short sprint (n. 10-15m)

b) 12x EMOM

  1. 2×5 KB C+J
  2. 2×5 KB snatches
  3. 12-15 Goblet squats @KB

Moderate to heavy KB

c) 7min AMRAP

  • 10 Lunge jumps
  • 15 KBS (24/16 kg)
  • 10 push ups
  • 10 reverse elbow push ups

 


 

Ti 13.4

Omatoimi WOD

Lämmittely 10min

a) 6 x e1,5m

  • 2 Muscle clean
  • 1 tall Clean
  • Jerk

Easy weight

b) For 12 minutes, 6-8 rounds

  • 2-3 C+J

Moderate weight

c) 5x e2,5m

  • 8-12 DL @50-75% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

a) 6x e1,5m

  • 1 Squat clean
  • 2 tall clean
  • 2 Split jerks

With stick

b) 5x e3m

  • 2-3 Knee jumps
  • 2-3 depth jump push ups

c) 5x e2,5m

  • 2x 5-12 one leg glute bridge (use progressions to find a challenging 5-12 rep / leg)

progressions:
1. Two legged
2. 1-leg with other leg bent
3. 1-leg with other leg straight
4. 1-leg elevated other leg straight
Youtubesta nimellä: ”bridges + progressions”

 


 

Ma 12.4

a) 5x e3m

  • 200m run @90% effort
  • easy jog recovery 200m

b) For time:
Buy in:

  • 400m run with WB

Then, 10-20-30 reps of:

  • WB cleans
  • Abmat sit ups
  • WB G2OH
  • Back extensions

Buy out:

  • 400m run with WB

(jos sataa niin käytetään levypainoja WB:n sijaan)

 


 

Su 11.4

Lepo

 


 

La 10.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 5x e3m

  • 5-8x FS @65-85% 1RM

b) 12x e1,5m

  1. 6-12 Strict pull ups
  2. 6-12 Dips
  3. 8-12 T2B
  4. 6-12 Shoulder press @60% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

Prep. 5min
a) 5x e3m – 2×5 pistol squats

(use progressions to find a challenging 5 rep / leg)
progressions:
1. Bulgarian split squat
2. Shrimp squat
3. Elevated single leg squat
4. Pistol squat
5. Tempo pistol squat (e.g. 32×1)

b) 12x e1,5m

  1. 6-12 Prone floor pull forward (löytyy youtubesta tällä nimellä)
  2. 6-12 Dips (between chairs or hands on chair legs on floor)
  3. 8-12 Ab rollout (towel rollout)
  4. 6-12 strict HSPU / pike push up / legs elevated pike

 


 

Pe 9.4

a) 30x EMOM

  1. Jumping jacks
  2. Skater jumps
  3. Push ups
  4. GTOH @plate
  5. Easy run
  6. Half moon @plate
  7. Tricep curl @plate
  8. OH Lunge walk @plate
  9. Burpee to target (plate)
  10. Plank with shoulder taps

Work for 30-40s / rest for 20-30s. Easy effort.

 


 

To 8.4

Lepo

 


 

Ke 7.4

a) 5x e2m

  • Standing long jump + short sprint (n. 10-15m)

b) 12x EMOM

  1. 2×6 KB press
  2. 2×6 Bent over row @KB
  3. 12-15 Goblet squats @KB

Moderate to heavy KB

c) 7min AMRAP

  • 200m run
  • 16 KBS (24/16 kg)
  • 16 alt. KB C+J (24/16 kg)

 


 

Ti 6.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 6 x e1,5m

  • 2 snatch pull
  • 2 hang Snatch

Easy weight

b) For 12 minutes, 6-8 rounds

  • 2-3 Snatch

Moderate weight

c) 5x e2,5m

  • 8-12 DL @50-70% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

a) 6x e1,5m

  • 2-3x slow Snatch with stick

b) 6x e1,5m

  • 2x (slowly from ground to knee + hang snatch)
  • 2x drop Snatch

With stick

c) 5x e2,5m

  • 2x 5-12 one leg glute bridge

(use progressions to find a challenging 5-12 rep / leg)
progressions:
1. Two legged
2. 1-leg with other leg bent
3. 1-leg with other leg straight
4. 1-leg elevated other leg straight
Youtubesta nimellä: ”bridges + progressions”

 


 

Ma 5.4

Jos teet omatoimisena niin muista lämmittely (10min, hengästy kunnolla ja tee harjoituksen liikkeitä ja liikkuvuusharjoitteita)

a) Chelsea, 30x EMOM

  • 5 Pull-Ups (equipment free option: reverse elbow push up)
  • 10 Push-Ups
  • 15 Air Squats

https://wodwell.com/wod/chelsea/

Yllä olevalta sivustolta löytyy ohjeet omatoimisesti harjoitteleville.