Meripäivä WOD

Treenit soveltuvat kaikille kuntotasosta riippumatta. Alla näet harjoituksen ja tunnilla valmentaja opastaa sinulle liikkeisiin variaatiot.

Warmup 4 MINS

200m Run

Then AMRAP
5x Burpee
10x Alt. Forward Lunge
15x Air Squat

O-Hoy Sailor 84MINS

By in and By out with 3x 20min work zones

By In, TC 10min
1600m Run
Rest the remaining time

S1: 1200m Jogg
S2: 1000m Power Walk

Part A: 
TC 20mins, YGIG
400x Box Step Ups rx 15kg/22,5kg
Rest the remaining time

S1: 300 reps, reduce weight
Elite: 500 reps, reduce weight

Rest 2min

Part B:
TC 20min, YGIG
400x Burpee Broad Jump
Rest the remaining time

S1: 300 reps
Elite: 500 reps

Rest 2min

Part C:
TC 20min, YGIG
400x Wallball rx 6kg/9kg
Rest the remaining time

S1: 300 reps, reduce weight
Elite: 500 reps, reduce weight

By Out, TC 10min
1600m Run

S1: 1200m Jogg
S2: 1000m Power Walk

You can scale Run to machine as follows:
Row = 2000m
Ski = 1600m
BikeErg = 3200m
AssaultBike = 72cals / 94cals