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OHJATUT TUNNIT TAUOLLA!

OHJATUT TUNNIT TAUOLLA!

 

 

WOD

 

WORKOUT

 

6 Rounds*

2:00 min Bike
2:00 min Ski
2:00 min Jog
1:00 min Jump Rope
1:00 min Plank Hold

*Zone 2-3 (light 60-80% HRMax)

WOD

WARM-UP

AMRAP X 7 MINUTES
:30 Quad heel taps
8 Good morning
8-12 prone Alt. Superman
:30 cardio

 

STRENGTH

 

4-5 SUPER SETS

5 SandBag Ground To Shoulder

5-10 STRICT T2B

rest 1:00-130 b/s

 

 

Strongman Workout

 

AMRAP x 16 MINUTES

 

50m-75m KB Front Rack Carry

30m Sled Drag(15m forward and 15m backwards)

1:00 Easy Ski or Bike

WOD

WARM-UP

General Wu & Weightlifting Skills

 

WEIGHTLIFTING

 

3 SETS x EVERY 1:30
3 Power Snatch or Clean (moderate / 50-70%)

3 SETS x EVERY 1:30
2 Power Snatch or Clean (moderate heavy 70-85% )

3 SETS x EVERY 1:30
1 Power Snatch or Clean(Heavy Singles or 1 RM )

 

 

WORKOUT

 

AMRAP X 15 MIN

 

3-5 L Pull-Up or 5 Ring Row

10 dumbbell bench presses (15/10 kg or moderate)

150-meter run

 

 

CROSSFIT LITE

 

Warm-Up

EMOM x 6 Minutes
MIN 1 – :45 Ski or Row
MIN 2 – :45 Tempo Strict Press @31X1
into…

Strict & Push Press Movement Demo & Teaching

 

STRENGTH

EVERY 90sec x 8 Sets

First 4 Sets: 4-6 Strict Press

Last 4 Sets: 6-8 Push Press

 

WORKOUT

EMOM X 16 MINUTES

MIN 1 – :50 Ski (mod pace)
MIN 2 – 20m-30m Sled Push (mod)
MIN 3 – 7-10 Hand Release Push-ups or Box Push-Ups (tempo 21×1)
MIN 4 – Rest

 

MOBILITY

:30/:30 Thread the Needle
:30/:30 Kneeling Tricep Stretch

WOD

 

WARM-UP

WARM-UP
On a 8:00 Running Clock…
5/5 DB Arnold Press
5/5 Reverse Lunge
16 Dead Bug
5 Ring Row or Scap Pull-Ups
20-30sec Mobility of Choice

 

BODYBUILDING

 

EMOM x 15 MIN*

1. 8-10 Dumbbell Press/Push Press (Light – Moderate weight)

2. 7/7 Barbell Back Rack Reverse Lunge(Light – Moderate)

3. Rest

 

WORKOUT

 

EVERY 2:30 x 5 SETS

7-10 Burpee to Target*

10 Front Squat (50% 1 RM)

 

*RX is 15cm Above Standing Reach

(score is fastest set and weight)

Viime viikon treenit

TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 29)

MAANANTAI

WOD

Jalka & Olkapää Bodaus & 5 x 2:30 Intervalliharjoitus

TIISTAI

WOD

Raaka Tempaus tai Rinnalleveto (3-2-1 toistot) & 15 minuutin ”AMRAP”

LITE

Ylöstyöntö Voima & 16 minuutin ”EMOM” koko kropalle liikettä + Liikkuvuus

KESKIVIIKKO

WOD

Hiekkasäkki + Keskivartalon Voima & 16 minuutin Vahvamiestreeni

TORSTAI

WOD

48 Minuutin hikijumppa

PERJANTAI

OHJATUT TUNNIT TAUOLLA!

LAUANTAI

OHJATUT TUNNIT TAUOLLA!

WARM-UP

2 minutes Row
into…

AMRAP 2 minutes
8 Wall Ball Press
8 Wall Ball Front Squat

into…
AMRAP 2 MINUTES
8 Box Step Overs
1-2 Wall Climb or 2-4 Inchworm

Into…
2 Minutes Bike-Erg or Machine

WORKOUT

 

6 SETS

Odd Sets (1,3,5)

AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Wall Ball

-Rest 1:30 after each set-

Even Sets (2,4,6)

AMRAP 1 minute 30 seconds
500/400m Bike Erg
Max Reps Dumbbell Box Step Overs (2x15kg/10kg) (50cm)

-Rest 1:30 after each set-

 

 

FINISHER

3 Rounds

10 Weighted Sit-Up

20 Medicine Ball Russian Twist (10 each side)

10 Hanging Strict Knee Raises

1:00 Easy Ski

 

WOD

 

WARM-UP

Cardi0 of CHOICE 2 minutes

into…

AMRAP x 4 MINUTES
10 Banded Air Squats
8 Ring Row
5/5 Samson Stretch

into…

AMRAP x 4 MINUTES
10 Cyclist Squat
1-2 Inch Worm
10 Walking Lunge

 

BODYBUILDING

 

50-60 Reps Back Squat @50-60% of 1RM in as few sets as possible

 

WORKOUT

 

AMRAP X 15 MIN

Reps
9-15-21-27
Dumbbell Snatches (22,5/15kg or Moderate)
Dumbbell Step Back Lunges

-in remaining time-

Max Rounds:

2 Wall Walks or 4 Inch Worm Push up
30 Double Unders or 40 Single Unders /8 cal Machine of choice

 

 

CROSSFIT LITE

 

WARM-UP
2 ROUNDS

:20 Row or Bike @Moderate pace
:20 Row or Bike @Fast pace
5-10 Scap Pull-Up
10-15s. Active Hang
10 Walking Lunge

 

BODYBUILDING

 

Every 2:30 x 5 Set

8-12 Supine Grip Barbell Inverted Row
8-12 DB Goblet Squats

 

WORKOUT

12 MINUTE AMRAP

200m Row or 400m Bike

10 Banded tricep extension

10 Plate Ground To Overhead

15 Plank Shoulder Taps

WOD

 

WORKOUT

 

ON A 42:00 RUNNING CLOCK…W/MODERATE SPEED

1 Minute Bike
:30 Rest
1 Minute Row
:30 Rest
1 Minute Ski
:30 Rest
1 Minute Shuttle Run*
:30 Rest

Set a single number of calories* and complete that amount of work each minute

*one rep is 7,5 m

 

 

CROSSFIT LITE

 

WARM-UP
500m Row, 400m Run, 1000m Bike
into…
2 ROUND
6-8 Burpees or Up-Down
10 Tuck-Ups
12 KB DL

SKILL & PREP
Russian swing & Bird Dog

WORKOUT

FOR QUALITY AND SWEAT AMRAP x 15 MINUTES

12/9 Cal. Bike or Row (easy pace)
10 KB DL (Moderate weight)
5/5 Dead Bug
:20 Hang

-Rest 5:00*-

FOR QUALITY AND SWEAT AMRAP x 15 MINUTES
12/9 Cal. Bike or Row (easy pace)
10 Russian KB Swing (Moderate weight)
10 Alternating V-ups
:20 Plank on Hands

WOD

WARM-UP

3:00 Machine of Choice
-into-
Line Drills
10m Banded side steps (5m/5m)
10m Banded front & Back steps (5m/5m)
10m Spiderman
10m Backward Walking Lunges
10m Soldier Kicks
10 Side Squats
10m Bear Walk
10m 1 Squat + Jump Forward

 

STRENGTH

 

5 sets

4-6 Bench Press (Build up weight)

6-8 Strict Pull Ups or Ring Row

30 Double Unders or 60 Single Unders

-rest 1:30-2:00 between sets

 

 

WORKOUT

 

 

3 SETS

500/400m Bike

5 Burpee Deadlift (17,5/12,5kg or Light)

10 Dumbbell Hang Clean & Jerk

15 V-ups or Situps

 

rest 1/1 b/w rounds

WOD

WARM-UP

7:00

10/8 cal Cardio
5 Push-Up To Pike
10 Plate G2OH
5 Spiderman L/R
1+1 TGU light weight

 

WORKOUT

 

EMOM X 10 MINUTES

MIN 1: :50 Bike-erg (damper 6-8 & easy pace)

MIN2: 10-15 Plate Sit-Ups 15/10kg

-into-

5:00 easy bike (damper 3-5)

-into-

EMOM X 10 MINUTES

MIN 1: :50 cal Row (damper 6-8 & easy pace)

MIN 2: 15-20 KB Russian Swing (light and low))

-into-

5:00 easy Row (damper 3-5)

FINISHER

3 SETS FOR QUALITY
8/8 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)

-Rest As Needed b/t Sets-

 

 

CROSSFIT LITE

 

WARM-UP
EMOM X 9 MINUTES

MIN 1 – :25/:25 KB Deadlift + RKBS

MIN 2 – :45 Bike (EZ Pace)

MIN 3 – 10-14 Box Step-Ups*

 

STRENGTH

4-5 SETS ON A 10:00 CLOCK

6 Tempo Barbell Sumo Deadlift* (31×1)

*start light & build up in weight

 

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :45 Strict Press/Push Press (light)
MIN 2 – :45 Box Step-Ups (weighted optional)
MIN 3 – :45 Cardio (Mod Pace)
MIN 4 – 20-30 Russian Twist
MIN 5- Rest

 

FINISHER

FOR QUALITY*
1:30 Hang
1:30 Plank Hold
1:30 Hang
1:30 Plank Hold

*Each exercise is on a running clock, accumulate as much time in the position as possible.

WOD

 

WARM-UP

Banded 7
into…
3 Rounds
5 DL
5 Strict Press
5 Front Squat

STRENGTH

 

6 SETS

Every 2:30 for 15:00

200m Run
3-5 Thrusters (build across sets)

 

(score is weight)

 

 

WORKOUT

 

“LEG BURNER”

 

ON A 15:00 RUNNING CLOCK…*

 

35-50 heel elevated kb squat (heavy)

35-50 GHD Hip Extension or BB Good Morning (light)

120-150 m Sand Carry (moderate)

35-50 Walking lunge Step (light weight or BW)

 

*Complete Any Order

 

 

CONDITION

WARM-UP

2 MIN CARDIO OF CHOICE (RUN/ROW/BIKE/SKI/JUMP ROPE)

THEN, 3 SETS:

15 Band Pull-apart
10/side Elephant Walk Step
5/side KB Windmill

 

WORKOUT

2 x EMOM x 16 MIN FOR QUALITY AND SWEAT

 

EMOM x 16 MINUTES

MIN 1: :30 Jump Rope
MIN 2: 12-16 DB Snatch
MIN 3: :30 Weighted Sit-Ups Or GHD
MIN 4: :45 Ski-erg (easy pace)

-Rest 2 minutes-

EMOM x 16 MINUTES

MIN 1: :30 Up-Down or Burpee Over DB
MIN 2: 12-16 DB Clean & Jerk
MIN 3: :30 Alt. V-Ups
MIN 4: 15-30m Prowler Push* (Light)

RPE 7-8