Aikataulu

WEEK 14 – Home WOD´s

 

Ma

  • 07.00-08.00
    "Home WOD"
    60min

Ti

  • 07.00-08.00
    "Home WOD"
    60min
  • 17.30-18.30
    Ohjattu Jooga (Linkki FB Ryhmässä)
    60min

Ke

  • 07.00-8.00
    "Home WOD"
    60min

To

  • 07.00-08.00
    "Home WOD"
    60min
  • 17.30-18.30
    FB Live (Surprise WOD)
    60min

Pe

  • 07.00-08.00
    "Home WOD"
    60min

La

  • 10.00-11.00
    "Home WOD"
    60min

Su

For Time:

500 x Step Ups**

Every 50 reps do:
10 x Push Ups
10 x Sit Ups
10 x Back Extensions

**Box, Chair, Sofa, Bed, Bench

FB Live Mobility @ 17.30

Conditioning:
45-90min Walking/Jogging/Running outside

+

Mobilitywork
(Hip/Lowerback or Spine/Shoulder Posted on FB Group)

a) Tabata 4 x 20/10 (2min each, 1min rest)
1. Jumping Squats
2. Jumping Lunges

* 2 rounds, total time 11min

b) 4 rounds for quality:
10-15 x V-Ups / Tucked
30/30s. Side Plank
12/12 x Heel touches
8/8 x Leg lifts over an object
1min Plank

FB Live Surprise WOD @ 17.30

TBA

 

Deck of Cards
(Use a traditional deck or download an app ”Deck of Cards Workouts – WOD)

Hearts = Chair Dips
Clubs = Air Squat
Diamonds = Abs of your choosing
Spades = Up Down
Jokers = Max time Wall Sit

Variations if you have an kettlebell or Dumbbell:

Kettlebell/Dumbbell
Hearts = French Press / Skull Crusher
Clubs = Squats (with or without KB/DB)
Diamonds = Abs of your choosing (use KB/DB if possible: Russian twists, Sit ups with KB/DB, Leg raises etc.)
Spades = Burpee 🙂
Joker = Max time Wall Sit

 

Saturday or Sunday

Intervals:

A or B

A) 8 rounds of:
2min ON / 2min OFF
ON = Go faster than your normal running pace
OFF = Easy Jogging or Walking

B) 6-8 rounds of:
400m ON / 400m OFF
ON = Go faster than your normal running pace
OFF = Easy Jogging or Walking

*OFF part is longer in option B one than in option A
**If you do option B at Pyrkkä do 350m/350m (Track is 350m long)

*For both options: Try to maintain the same pace thru the workout on the ON part.
**10min jogging/walking + Dynamic stretches to warm up

 

Saturday or Sunday

Intervals:

A or B

A) 8 rounds of:
2min ON / 2min OFF
ON = Go faster than your normal running pace
OFF = Easy Jogging or Walking

B) 6-8 rounds of:
400m ON / 400m OFF
ON = Go faster than your normal running pace
OFF = Easy Jogging or Walking

*OFF part is longer in option B one than in option A
**If you do option B at Pyrkkä do 350m/350m (Track is 350m long)

*For both options: Try to maintain the same pace thru the workout on the ON part.
**10min jogging/walking + Dynamic stretches to warm up