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WOD
WORKOUT
5 SETS FOR MAX REPS
1:00 – Alt. Lunge Steps
1:00 – Double Unders
1:00 – 200m Run*/Ski/Row
1:00 – Crossbody Mountain Climbers
1:00 – Plank Hold or Glute Bridge Hold
*Prepare to Run outside if the weather allows to do so.
(Score is Reps)
CONDITION WOD
WORKOUT
EMOM x 28 MINUTES
MIN 1: – 16-20 Alt. DB Snatch (@Light -Moderate weight)
MIN 2: – 8-12 Burpees Over DB
MIN 3: – :30 + :30 DB Overhead Hold
MIN 4: Rest
Advanced Athletes: More reps
Scale: Up-Down Over DB
WOD
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate Complex of:
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
(Score is Weight)
WORKOUT
FOR TIME
8 ROUNDS
4 Power Snatch (155/105)|(115/75)
4 Burpees Over the Bar
(Score is Time)
KG BB: (70/55)|(50/35)
BASICS WOD
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Front Squat (21X1)*
*Keep loading light to moderate.
**3 x WU Sets (10-6 reps)
WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Row
:30 Plank Hold
10 Front Squats (95/65)|(75/55)
10 Hang Power Clean
:30 Hollow Hold
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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 15)
MAANANTAI
WOD: Snatch Strength + For Time Workout (Incl. Power Snatch & Bar Over Burpee)
BASICS: Tempo Front Squat Strength + AMRAP 12′ (Incl. Concept2 Rower, Plank, Front Squat, Hang Power Clean & Hollow Hold)
TIISTAI
WOD: 5x 5x 1:00 Max Rep Workout (Incl. Alt. Lunge Step, Double Under, Monostructural Element, Crossbody Mountain Climber, Isometric Hold by Athlete Option)
CONDITION: EMOM 28′ (Incl. Alt. Dumbbell Snatch, Burpee Over Dumbbell & Dumbbell Overhead Hold)
KESKIVIIKKO
WOD: Hang Squat Clean Strength + For Time Workout (Incl. Sit-Up, Slam Ball & Hang Squat Clean)
TORSTAI
WOD: For Quality AMRAP 20′ (Incl. Monostructural Element, Chin-Up, Single Kettlebell Box Step-Up & KB Hollow Flutter Kick)
COMPETE & ADVANCED: (Monthly Focus on Kipping Bar Muscle-Up Skill & Barbell Shoulder to Overhead Cycling) Kipping Bar Muscle-Up Skill + Clean & Press/Jerk Complex Skill & For Time “Chipper” Workout (Incl. Bike/Ski/Row & Barbell Shoulder to Overhead)
PERJANTAI
WOD: Deadlift Strength + Benchmark Workout “Diane” & Optional “Pump” Finisher (Incl. Diamond Push-Up & Dumbbell Overhead Triceps Extension)
BASICS: Kipping Pull-Up Skill & Benchmark Workout “Jackie”
LAUANTAI
WOD: Benchmark Workout “Straight 100” (Incl. Concept2 Rower, Wall Ball, Box Jump)
CONDITION: E3MOM x 8 (Incl. Double Under or Plate Hop, “Lunge” Wall Ball or Med Ball Reverse Lunge Step & Slam Ball)
WORKOUT
5 ROUNDS FOR MAX REPETITIONS*
1 MIN – Burpee
2 MIN – Air Squat
3 MIN – Slam Ball (15/10)|(10/5)
-Rest 2:00 Between Rounds-
*Go :50-:55 hard on Each Movement & Round and Focus on Quick Transitions between Movements. Aim to keep the Rep Scheme stable through the Workout.
CONDITION WOD
WORKOUT
E4M x 32 MINUTES
15/12 Cal Ski/Row
10 Burpees
15 Russian Kettlebell Swings (24/16 kg)
Try to work between 1:45-2:15
GO FAST!
Advanced Athletes: 10 Burpee Box Jump (60/50 cm)
Scale: Up-Down
STRENGTH
4 SETS
:20-30 Chin Over the Bar Hold
-Rest :15-
:30 Wall HS Hold
-Rest :15-
:30 Wall Sit
-Rest :15-
(Score is Weight)
WORKOUT
“TABATA”
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Double Unders
TABATA 2 – Russian KB Swings (53/35)|(35/26)
TABATA 3 – Single DB Push Press (50/35)|(35/20)*
-No Rest b/t Tabata’s-
*Switch sides each Round.
(Score is Lowest Reps)
KG KB: (24/16)|(16/12)
KG DB: (22.5/15)|(15/9)
BASICS WOD
WORKOUT
AMRAP x 30 MINUTES
20/15 Cal Bike/Row/Ski/Run
50 Sit-Ups
20/15 Cal Bike/Row/Ski/Run
50 Alt. DB Snatch (55/35)|(35/25)
20/15 Cal Bike/Row/Ski/Run
50 Box Step-Ups (24/20)
COOL DOWN
FOR RECOVERY
5:00 Flow Stretching
WORKOUT
5-6 ROUNDS FOR QUALITY IN 25 MINUTES
1:00 Cal Bike/Row/Ski (Mod-Hard)
12-18 Up-Downs
8 “Library” Deadlift (Athlete Choice, Moderate)
15 Box Jump (24/20)
1:00 Plank
(Score is Weight)
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch*
*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.
(Score is Weight)
WORKOUT
AMRAP x 5 MINUTES*
16 Alt. DB Snatch (50/35)|(35/20)
16/13 Cal Bike or Row
-Rest 1:30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16/13 Cal Bike or Row
*Pick up where you left off
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
STRENGTH
ON A 08:00 RUNNING CLOCK…
12-9-7-5
Front Squat*
*Set 1-2 Light
Set 3 – Moderate
Set 3 – Moderate Heavy
BENCHMARK WORKOUT
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(105/75)
Bar Facing Burpee
(Score is Time)
KG BB: (70/55)|(50/35)
FINISHER
2 SETS
Max Reps Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Lowest Reps)
CONDITION WOD
WORKOUT
AMRAP x 12 MINUTES
12 Plate Sit-Ups (Light weight)
9 Wall Balls (20/14)
10/8 Cal. Bike or < 0:40
-3:00 Rest and prepare for the second Workout-
WORKOUT
AMRAP x 12 MINUTES
24 Sit-Ups
18 Squats w/Wall Ball (20/14)
20/16 Cal. Bike or < 1:30
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