Aikataulu

WEEK 24 – 4/4
!Reserve WODS in WODCONNECT!

 

 

Ma

  • 7:00-8:00
    WOD
    60min
  • 11:00-12:00
    WOD
    60min
  • 16:00-17:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min

Ti

  • 7:00-8:00
    WOD@pyrkkä
    60min
  • 11:00-12:00
    WOD@pyrkkä
    60min
  • 17:15-18:15
    WOD@pyrkkä
    60min
  • 18:30-19:30
    WOD@pyrkkä
    60min
  • 19:45-20:45
    WOD@pyrkkä
    60min

Ke

  • 07:00-08:00
    Cardio
    60min
  • 17:15-18:15
    Weightlifting
    60min
  • 18:30-19:30
    Gymnastics
    60min

To

  • 7:00-8:00
    WOD
    60min
  • 11:00-12:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:45-20:45
    WOD
    60min

Pe

  • 7:00-8:00
    WOD
    60min
  • 11:00-12:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:30-20:00
    Mobility
    60min

La

  • 10:00-11:00
    WOD @Pyrkkä
    60min
  • 11:00-12:00
    Gymnastics @Pyrkkä
    60min

Su

  • 16:30-17:30
    Jooga
    60min

 

A) Snatch balance + Overhead squat
4 x 1+2, Go every 60s.
@light weight / Empty barbell

B) Snatch Pull + Hang Snatch
4 x 2+1 @ 65+%
Go every 90s.

C) Snatch
6 x 1 @ build up from part B
Go every 60s. ¨

For Time:
25min Time Cap

 

3 x 350m Run
30 Push Up
30 Walking Lunges
30 Sit Up

2 x 350m Run
20 Push Up
20 Walking Lunges
20 Sit Up
20 Burpees

1 x 350m Run
10 Push Up
10 Walking lunges
10 Sit Up
10 Burpees
10 Reverse Burpees

Notes: Run pace is around the same pace than your 3k test run.
After your running rounds – take a few breathers and start working on your reps.

Cardio
TBA

Weighlifting

TBA

Gymnastics

Rings / Bar

A. Back Squat
4 x 10
Go Every 3min

Notes: Use the same weight you did last week OR go heavier

B. 10min AMRAP
Strict Chin Up & V-Ups

Notes: Every set is equal – for example if you do 10 Strict Chin Ups you need to to 10 V-Ups before your next set. The goal is to get as much chin ups as possible in 10min time window.

3 Sets of intervals

A. 6min AMRAP @ steady pace
10 Box step overs
3 – 6 – 9 – 12 – etc. T2B

B. 6min AMRAP @ steady pace
50/40 Cal Row / Ski,
DUs  in the remaining time

C. 6minute AMRAP @ steady pace
10 Wall balls @ 9/6kg
2 – 4 – 6 – 8 – etc. Alt. Devils press @ x 22.5/15kg

3min Rest Between Amraps

Wod:
TBA

Gymnastics: 
Hs Work @Pyrkkä