plan een intake

Programming week 6

Monday 5 February

Warming Up

  • 400 m run

1-2 sets of:

  • 5 DB down ups
  • 10 sit ups
  • 10 box step ups
  • 10 DB clusters

 

Conditioning

40 min AMRAP

  • 800 m run
  • 30 DB burpee box step ups @ 2 x 17.5 / 12.5 kg
  • 30 V-ups
  • 30 DB clusters @ 2 x 17.5 / 12.5 kg

*Long grind today. Find a sustainable pace and try to hold it for the full 40 min.

Tuesday 6 February

Warming Up

2 RFQ:

  • 5/5 lunge matrix
  • 10 scap pull ups
  • 10 squat jumps
  • 10 ring rows

Strength: step back lunges & pull ups

4 RFQ:

15 / 12 / 9 / 6

  • step back lunges (per leg)

After each set:

  • 10 (weighted) pull ups

*Build weight each set. Rest as needed

 

Workout

3 RFT:

  • 20 A-squats
  • 60 m SB/D-ball carries

Rest 2 min

3 RFT:

  • 20 DB deadlifts @ 2 x 32/24 kg
  • 60 m farmer carries @ 2 x 32/24 kg

TC = 18 min

Wednesday 7 February

Warming Up

  • 2 min machine easy pace

Then onto 2-3 RFQ:

  • 1 round gymnastics swimming
  • 5/5/5/5 banded shoulder pull down matrix
  • 5 ring rows
  • 5 inchworms

Gymnastics

Do a test round, make sure your numbers and movement variations are something you can keep up for at least 15-20 rounds

 

Benchmark workout “Chelsea”

EMOM for 30 min

  • 5 pull ups
  • 10 push ups
  • 15 air squats

*Intermediates = 3 pull ups, 7 push ups, 12 air squats

*Beginners = 3 jumping pull ups, 6 banded push ups or with hands elevated, 10 air squats

*Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.

If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.

Thursday 8 February

Warming Up

1-2 sets:

  • 10/10 banded pulldowns
  • 30″/30″ banded front rack stretch
  • 5 inchworms

Then with a light/medium KB 1-2 sets:

  • 40 m walks holding KB out in front
  • 10 goblet squats with KB press out in at the bottom

 

WL WOD/ST

For quality:

  • 2 x 8 front squats
  • 2 x 6 front squats
  • 1 x 4 front squats
  • 1 x 2 front squats

*Rest as needed

 

Workout

4 RFT

  • 1 round DB DT @ 2 x 22.5/15 kg
  • 10 m OH walking lunges @ 2 x 22.5/15 kg
  • 50 DU / 100 SU

TC = 14 min

1 round DT = 12 DB deadlifts, 9 hang power cleans, 6 STOH

I = 2 x 15/10

B = 2 x 10/5

Friday 9 February

Warming Up

  • Pizza Boy Game

Then 1-2 RFQ:

  • 60″ easy pace echo bike or row
  • 10 downward dog to upward dogs
  • 10 goblet squats with WB

Conditioning

Do a test round of each combination. Aim to spend no more than 30″ on the first movement. Choose your numbers accordingly. You cannot change your numbers once the workout has started.

 

Buddy WOD

3 rounds of:

1 min on / 1 min off with ya buddy x 5 sets – so one buddy works while the other rests and vice versa.

5 min rest between rounds

  • Round 1: 5-10 HSPU or HR push ups into max burpee shuttle runs 5 m
  • Round 2: 2-3 wall walks into max cals echo bike
  • Round 3: 10-15 wall balls into max cal row

*Your score is the total number of calories and shuttle runs collected for you both.

Saturday 10 February

Warming Up

2 RFQ:

  • 60″ row
  • 10 RDL
  • 5 walkouts with a heeltap
  • 10/10 m DB/KB OH walks

 

Strength: deadlifts & push ups

4 RFQ:

12 / 9 / 6 / 3

  • deadlifts

After each set:

  • 10 (weighted) push ups

*Build weight each set. Rest as needed

 

Accessory – Rows ‘n carries

1-2 RFQ:

  • 20 inverted rows
  • 100 m Farmer carries @ 2 x 22.5/15 kg
  • 20 Gorilla rows @ 2 x 22.5 / 15 kg
  • 100 m FR farmer carries @ 2 x 22.5/15 kg
  • 10/10 SA rows @ 1 x 22.5 / 15 kg
  • 100 m OH carries @ 2 x 22.5/15 kg

*Rest as needed between sets, try to minimise rest between movements

Sunday 11 February

Warming Up

2 RFQ:

  • 60″ ski erg
  • 5/5 downward dog to samson stretch
  • 10 scap pull ups
  • 10 scap push ups

 

Gymnastics

12 min EMOM for quality

  • Even sets: 5-10 pull ups
  • Odd sets: 5-12 (strict) HSPU / negative HSPU / 30″ HS hold

 

Team Workout

In teams of 4:

  • Pair 1:

6 rounds of:

  • 8 D-ball to/over shoulder IGYG
  • 50 m D-ball carry IGYG / 15 m walking lunges with D-ball/SB on shoulder IGYG
  • 8 D-ball over barbell IGYG
  • 50 m D-ball carry IGYG / 15 m walking lunges with D-ball/SB on shoulder IGYG

Versus:

  • Pair 2: Ski for distance

Beginners: 20 kg SB and do a regular carry

Intermediates: 35 kg D-ball or 20 kg SB

RX: 50/35 kg D-ball

*Flow pair 1 starts on the round with the D-ball movements, pair 2 starts on the ski erg. Once pair 1 is done with the D-ball they switch. Once both pairs have completed 3 rounds they can sprint on the ski-erg until the time cap is hit. Score is the number of cals collected on the ski erg.

TC = 20 min