Pe 23.4

a) 30x EMOM

Easy run
Up/down plank
Jumping jacks
Air Squats
Mountain climbers
Lunge walk
Vertical jumps over line
Side plank (20s L / 20s R)
Burpees
Back extensions

Work for 40s / rest for 20s.

To 22.4

Lepo

Ke 21.4

a) 5x e2m – Standing long jump + short sprint (n. 10-15m)

b) 12x EMOM

2x 6-8 KB press
2x 6-8 Bent over row @KB
12-15 Goblet squats @KB

Moderate to heavy KB

c) UiM 4, 9min AMRAP, 30-20-10 reps of:

Alternating Dumbbell Hang Clean-and-Jerks (24/16kg)
Butterfly Sit-Ups

Directly into, 30-20-10 reps of:

Alternating Dumbbell Hang Snatches (24/16kg)
Butterfly Sit-Ups

Ti 20.4

Omatoimi WOD

Lämmittely 10min

a) 6 x e1,5m

2 snatch pull
2 hang Snatch

Easy weight

b) For 10 minutes, 5-7 rounds

2-3 Snatch

Moderate weight

c) 4x e2,5m

8-12 DL @50-75% 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) 4x 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

Ma 19.4

Partner hero WOD: Partner modified Bert

For time:

60 burpees
120 push-ups
160 walking lunges
200 air squats
160 walking lunges
120 push-ups
60 burpees

Between each movement run together for 400m, alternative for running is 500m row

Time cap 40min

Su 18.4

Lepo

La 17.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 5x e3m

5-8x FS @65-90% 1RM

b) 12x e1,5m

6-12 Dips
6-12 Strict pull ups
6-12 Shoulder press @60% 1RM
6-12 Pendlay row @same bar

Omatoimi WOD equipment free

Lämmittely 10min

Prep. 5min
a) 5x e3m

2x 5-8 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

6-12 Dips (between chairs or hands on chair legs on floor)
6-12 Prone floor pull forward, https://www.youtube.com/watch?v=UnUWxwgn4BQ
6-12 strict HSPU / pike push up / legs elevated pike
6-12 Reverse elbow push up / table inverted row

(scaling: against wall, butt on floor, heels on floor)
https://www.youtube.com/watch?v=EIFEKZe4Wm8

Pe 16.4

a) 30x EMOM

SLDL @ KB
Lateral jumps over KB
KB push press
KB squat cleans
Easy run
KB Split snatch
Russian twist @ KB
Front rack Lunge walk @KB
Sit-ups
Easy burpees

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

To 15.4

Lepo

Ke 14.4

a) 5x e2m

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

b) 12x EMOM

2×5 KB C+J
2×5 KB snatches
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

6-12 Strict pull ups
6-12 Dips
8-12 T2B
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

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

Pe 9.4

a) 30x EMOM

Jumping jacks
Skater jumps
Push ups
GTOH @plate
Easy run
Half moon @plate
Tricep curl @plate
OH Lunge walk @plate
Burpee to target (plate)
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

2×6 KB press
2×6 Bent over row @KB
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.

Su 4.4

Lepo