"Mä oon ihan finaalissa" Well Gym Games 2024 Finaalilaji 8a &8 b

Final
Time cap 10 min

8a)

Buy in:

42/51/60 cal echo bike, jonka jälkeen välittömästi

Final
8b)

20 synkro-maastaveto
20 synkro-hand release bar facing burpee
20 T2B
30 leuanveto
10 wall walk

Maastavetotangon paino

Avoin 100/122/143kg
Masters 40-49 90/110/130kg
Masters 50+ 80/98/115kg
Teinit (2007-2008) 90/110/130kg
Teinit (2009-) 80/98/115kg
Teinit (toinen 2007-2008 ja toinen 2009-) 85/104/122,5kg

"Vahvat donkkaa tykimmin" Well Gym Games 2024

Vahvat donkkaa tykimmin
Etukyykyn 3 toiston maksimi

Toinen tekee toisen ja toinen toisen

Tutustumassa Woiman uuteen saliin, kun aiempi sali lopetti toimintansa, jossa olen käynyt aiemmin. Wod connect myös uusi sovellus sen myötä.

Treeneistä ollut hetki taukoa, mut tälläsiin tuloksiin päästiin tänään:

Backsquat 5*3
35, 45, 55kg

12min amrap

3-6-9-12-15....
Abmat sit ups
Kahvakuulaheilautus 12kg
Wallball 4kg pallol

Pääsin kierrokseen 18, mut wall ballist jäi 2 vajaaksi, eli 5+52

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

"Vahvat donkkaa tykimmin" Well Gym Games 2024 Laji 7

Etukyykyn 3 toiston maksimi
Thrusterin yhden toiston maksimi

Toinen tekee toisen ja toinen toisen

Week7
A) Strict Press
4x3 @70% (speed focus)

B) Upper body accessory
3x
20/20s SA KB OH Hold
10/10 Bent over DB Reverse fly

C) Single leg work
3 sets
8/8 Double KB Single Leg RDL
8/8 Double DB Bulgarian Split Squats

"Sprinttiparatiisi" Well Gym Games 2024 laji 6a & 6b & 6c

Työnnä sitä:
6a) Kelkan työntö 25m

Kelkan paino:
Avoin 100/143kg
Masters 40-49 90/130kg
Masters 50+ 80/115kg
Teinit (2007-2008) 90/130kg
Teinit (2009-2010) 80/115kg
Teinit (2011-) 70/100kg

Istuen maaliin:
6b) L-sit maksimiaika

Pysyy pysyy:
6c) Farmer´s Carry 50m

Käsipainojen paino:
Avoin 28/40kg
Masters 40-49 24/36kg
Masters 50+ 20/30kg
Teinit (2007-2008) 24/36kg
Teinit (2009-2010) 20/30kg
Teinit (2011-) 15/25kg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 7 (3 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 3 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Partner wod ( You GO , I GO)
In 10 mins
20 DB box step over 2x22,5/15kg
20 DB box step up total reps
20 box jump + squat on top@60/50cm
Remaining time max rep burpee Pull up

2 mins rest

In 10 mins
40 box HSPU/ 30 strict HSPU
40 push up
40 Db push press @2x22,5/15kg
Remaining time max rep Double under

2 min rest

In 10 mins
60 DB goblet squat@22,5/15kg
60 Renegade row @2x22,5/15kg
60 m each person DB crossbody carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B