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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

Viime viikon treenit

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

2. PÄÄSIÄISPÄIVÄ

 

EI OHJATTUJA TUNTEJA

 

HYVÄÄ PÄÄSIÄISTÄ!