mennessä Markus M. | huhti 14, 2024 | Workout Of the Day
WOD maanantai klo 9.30, 16 ja 18 Every 75 s for 8 sets (4 each): A. 5 deadlift, RPE 5-6 B. 5 weighted pull-up, RPE 5-6 For time: 80 box over jump Odd minutes: 1 Rope climb Even minutes: 5 T2B Time cap 10 min. Accessory: 3 rounds: 12 reverse hypers 8+8 lateral box...
mennessä Markus M. | huhti 13, 2024 | Workout Of the Day
Endurance sunnuntai klo 12 2 rounds: 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 HSPU 2 min rest 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 T2B 2 min rest 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 pull ups 2 min rest — Masters klo 10 Eazy...
mennessä Markus M. | huhti 12, 2024 | Workout Of the Day
WOD lauantai klo 11 Every 90 s x 7 sets: power snatch + OHS immediately into: Every 90 s x 7 sets: hang snatch + snatch In teams of 3: 50 partner wall ball 20/14lbs 1000/800 m ski 40 syncro T2B 1000/800 m row 30 partner deadlift 120/90 kg 2000/1600 m bike 20 syncro mb...
mennessä Markus M. | huhti 11, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 4 sets: 2 bench press, RPE 8-9 5-9 DB bent over rows 3 min rest between sets For time: 9-6-3 power cleans @60/40kg HSPUs 1 min rest 12-9-6 front squat @ 60/40kg pull ups — Kehonhuolto klo 10.30 Muscle ja power (startti) klo 11 /...
mennessä Markus M. | huhti 10, 2024 | Workout Of the Day
Endurance torstai klo 9, 16 ja 18 90 s on / 45 s rest x 15 sets (3 each) A. Row for calories B. 6 wall balls 9/6 kg + 3 pull ups C. Bike or run for meters D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20” E. rest ——- Muscle ja power (core)...
mennessä Markus M. | huhti 9, 2024 | Workout Of the Day
WOD keskiviikko klo 9.30, 16 ja 18: 4 sets: 2 front squat, RPE 8-9 4-7 DB shoulder press 3 min rest between sets EMOM x 12 min 1) run / bike 2) single DB box step ups 3) rest ———- Muscle ja power klo 11 (startti) / 17.30 Kehonhuolto klo 10.30 / 19.30...
mennessä Markus M. | huhti 8, 2024 | Workout Of the Day
WOD tiistai klo 9, 16 ja 18 Every 2 min for 8 sets (4 each): A. 2 deadlift, RPE 8-9 B. 2 weighted pull-up, RPE 8-9 1-2-3-4-5-6-7-8-9-10 power snatch @ 35/25kg burpee over the bar 10 min time cap —– Muscle ja power klo 11 / 17.30 / 19 (powerlift) Bootcamp...
mennessä Markus M. | huhti 7, 2024 | Workout Of the Day
WOD maanantai klo 9.30, 16 ja 18 Gymnastic EMOM x 20 1) wall walk x 2-4 2) bar muscle up x 3-5 3) toes to rings x 10-15 4) double unders x 20-40 5) rest 6 sets (3 each): 2 min ON / 30 sec OFF A) 10-20 v-ups max meters on runner B) 20-30 air squats max meters on bike...
mennessä Markus M. | huhti 6, 2024 | Workout Of the Day
Endurance sunnuntai klo 12 For time: 50-40-30-20-10 Ski or row calories KB swings 24/16 kg Sit ups Ring rows Air squats 40 min timecap. — Masters klo 10 Eazy klo 10/ 11 (startti) Kehonhuolto klo 13 Painonnosto (tekniikka) klo...
mennessä Markus M. | huhti 5, 2024 | Workout Of the Day
WOD lauantai klo 11 5 sets: 3 front squats @RPE 8 5–8 DB shoulder presses 2,5 min rest between sets “Annie” 50-40-30-20-10 for time: Double unders sit ups accessory: 3 sets for quality: Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side) KB...
