Just what the doctor Rx'd Workouts
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Training programs-
WOD André Workout
WOD ANDRÉ (2.1.2019)
In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)
- After 200 reps do 2 Ball Clean (20/14 lbs)
- After 400 reps do 1 Ball Clean
- After 600 reps do 20 Ball Clean
- After 800 reps do 19 Ball Clean
- After 1000 reps do 2 Ball Clean
- After 1200 reps do 1 Ball Clean
- After 1400 reps do 20 Ball Clean
- After 1442 reps do 19 Ball Clean
(Timecap: 45 min)
Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.
Both can do Air Squats at the same time but not the Ball Cleans.
If you do it alone then do 721 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.
Use the hashtag #wodandre on social medias
In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.
- After 200 reps do 2 Ball Clean (20/14 lbs)
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Maastaveto viikko 3 Strength
5 @ 75%
3 @ 85%
1+ @ 95%Jokaisessa kolmessa sarjassa siis eri toistomäärä. Prosentit lasketaan taas luvusta, joka on 90 % ykkösmaksimistasi, ja vikassa sarjassa saat nostaa enemmänkin kuin yhden, jos tulee ja tekniikka pysyy kasassa.
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Lattiapenkkipunnerrus 6,6,6 Strength
Lattiapenkkipunnerrus 6,6,6
nousevilla painoilla, alkavalla 3 min.