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WOD
WARM-UP
AMRAP x 7 MINUTES
10/10 Arm Circles
6/6 DB/KB Floor Press
10 Hollow Lifts
12-16 SLOW Shoulder Taps or Pike Shoulder Taps
STRENGTH
Bench Press
5 x 3 Bench Press 60-85% of 1 RM
*last set 2 RIR
Between sets:
5/5 Kettlebell Gorilla Row (heavy)
WORKOUT
AMRAP X 15 MIN FOR QUALITY AND LOAD
15-25 Hollow rocks
6-8 Strict Pull Ups or Assisted Pull ups
4-6 Strict Handstand Push Up
30m Prowler Push (heavy)
12-9 Cal Machine of Choice w/easy pace
WOD
WARM-UP
EMOM X 9 MINUTES
MIN 1 – :45 Cardio (increase pace every 15sec)
MIN 2 – 5-8 Scap Pull-Up/ 3-5 Strict Pull-Up + 5-8 Kip Swings
MIN 3 – :45 Curtsy Lunge
PARTNER WORKOUT
YOU GO, I GO
A) AMRAP x 8 MINUTES (Switch Every :30-:45)
Max Cal Ski Erg Cals*
*Other Holds Wall Facing Handstand
B) AMRAP x 8 MINUTES (Switch after a Full Round)
1 Round Of Cindy*
*5 Pull-Up,10 Push-Up,15 Squats
C) AMRAP x 8 MINUTES (Switch after a Full Round)
10 Russian Kettlebell Swing
10 Alternating Goblet Reverse Lunge Step
-Rest 3:00 b/w AMRAP’s-
KEHONHUOLTO
WOD
WARM-UP
Warm up 7:00
8-12 cal machine
10 Banded Side Steps L/R
10 Banded Air Squats
5 Spiderman L/R etc..
5/5 Bird Dog
WEIGHTLIFTING SKILL
Clean Pull Technique
EMOM x 5 MIN
Power Clean without Split
3-5 Perfect Reps with easy weight
STRENGTH
ON A 12:00 RUNNING CLOCK…
Deadlift Workout 1/3
Working Sets
5 x 60%
5 x 70%
5+ x 80%*
*Target is 8 reps
ACCESSORY
20 Barbell Back Rack Walking Lunges*
18 Barbell Back Rack Walking Lunges
16 Barbell Back Rack Walking Lunges
14 Barbell Back Rack Walking Lunges
– Use easy to moderate weights
*14-20 V-Ups After Each Set
BASIC
STRENGTH
EVERY 1:30 x 5 Set
2 Clean Pull + 1 Power Clean
EVERY 1:30 x 5 Set
2 Power Clean*
*Advanced Go Squat Clean
WORKOUT
4 Rounds
AMRAP x 2 MINUTES
8 Deadlift
10-15 Wall Ball (20/14)|(14/10lb)
-Rest 1 Minute b/t AMRAPS-
WOD
WARM-UP
2-3 Rounds
30sec Cardio Sprint
8/8 Single Arm Ring Row
10 Scap Push-Ups
20-30 Single Unders
STRENGTH
Weighted Strict Chin Up
5 sets x 5 Strict Weighted Chin-ups @30-60% of 1RM
– Between sets 10-20 Double Unders etc
Scaling Options:
– Unweighted Strict Chin-up
– Assisted Banded Strict Chin-up
– Chin up negatives (control the descent as much as possible)
WORKOUT
4-3-2 minutes
Row (watts)
Ski (watts)
AMRAP of:
5-10-15-20 DU or Single CrossOvers
5 Perfect Push-Ups
– ZONE 3-4 Steady effort
– Work in groups of 3
WOD
WARM-UP
On a 7:00 Running Clock…
2-4-6-8-10-12-etc…
Muscle Clean
Front Squat
Strict Press
*After Full Round Perform 5/5 Forward lunge
STRENGTH & SKILL
ON A 7:00 RUNNING CLOCK…
Find Mod Heavy 3-5 Rep Shoulder Press
-into-
Split Jerk Technique
EMOM x 5 MIN
3-5 Perfect Reps with easy weight
WORKOUT
Power Clean Metcon EMOM
2 Rounds*
AMRAP2
6 Hang Power Clean + 6 Front Squat + 4 Burpee Over Bar
-Rest 1:00-
AMRAP2
500/450m Row RPE 8
-Rest 1:00-
Use 50-60 % of your C&J weight
*repeatable pace
CONDITION
INTERVALS
ALTERNATING: 18 SETS (6 ROUNDS)
1:00 Assault Runner or Echo Bike
-Rest :30-
1:00 Sled Drag,Farmers Walk or SandBag Carry
-Rest :30-
1:00 Easy Ski
-Rest :30-
Straight in to 5-10 min Cool Down
**Set a Target number of Calories and Meters and Complete that number Each Minute through the Workout. Try to keep Moderate Pace from start to Finish
Viime viikon treenit
TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 39)
MAANANTAI
WOD
Ylöstyöntö tekniikkaa ja Rinnalleveto ”Emom” Tyylisesti
CONDITION
Intervalli harjoitukset :45 ON / :40 OFF x 20 SETS (10 Kierrosta)
TIISTAI
Lisäpaino leuanveto voima & 27min hikoilu
KESKIVIIKKO
WOD
Rinnalleveto tekniikkaa ja Maastaveto voima 1/3 & Apuliike harjoitus
BASIC
Rinnalleveto Voima ja 4 x Intervallit ”AMRAP” tyyliin
KEHONHUOLTO
Joogatyyppinen huolto
TORSTAI
WOD
Pariharjoitus 3 x ”AMRAP” 8 Minuuttia
PERJANTAI
Penkki voima & 15min ”AMRAP” tyyliin (Sisältäen voimistuliikkeitä)
LAUANTAI
Tempauskompleksi & 10 Kierrosta aikaa vastaan
WARM-UP
3:00 Machine of Choice
-into-
Line Drills
10m Ostrich Walk
10m Crab Walk
10m Spiderman
10m Backward Walking Lunges
10m Soldier Kick
10m Bear Walk
10m 1 Squat + Jump Forward
10m inchworm
GYMNASTIC STRENGTH
EMOM x 10 MIN
MIN 1: Max Wall Walks
MIN 2: Max Strict T2B, Leg Lift or High Knee Raises
WORKOUT
AMRAP X 15 MINUTES
400/300 m Bike
30 Double Unders
10 KB American Swings (moderate weight)
2-4-6-8-10……
Kipping Pull-up (jumping c2b)
WOD
WARM-UP
ANIMAL FLOW EXERCICES
into…
AMRAP X 6 MINUTES
5 Clean Pull
5 Press
5 Back Squat
5 Burpee to Target
10 Banded Pass Through
WEIGHTLIFTING
ON A 12:00 RUNNING CLOCK Build to a Mod Heavy Complex
1 Clean Pull + 1 Power Clean & Push Jerk
BENCHMARK WORKOUT
”THE PORI BEAR WORKOUT”
(last seen 26.5.2023)
EVERY :20 FOR 15 MINUTES
1 Power Clean and Jerk* (185/135)|(135/85)
(Score is Weight)
WOD
WARM-UP
EMOM x 8 Minutes
MIN 1 – :50 Bike
MIN 2 – :50 Row
MIN 3 – :50 Ski
MIN 4: 10 Scap Pull-up + 10 Scap Push-Up
WORKOUT
30 MIN FOR QUALITY AND SWEAT
18/15 Cal Bike*
15/12 Cal Row
12/9 Cal Ski
9/6 Banded Pull-Up
6 Perfect Burpee
*Moderate Pace
straight in to 5 min Cool Down
KEHONHUOLTO
WOD
WARM-UP
3 Sets
15-20 Band Pull-Aparts
5-8 DB Push-Up + Renegade Row
:30 Row moderate hard
STRENGTH
10-8-6-5-5
Bench Press* (tempo 21X1)
-Rest 1:30- 2:00 b/t Sets-
*Superset with 3 Broad Jumps
Go Moderate Heavy / Heavy! Leave at least 1-2 RIR in last set
WORKOUT
Complete As Many Rounds As Possible In 15 Minutes Of:
5 DB Press/Push Press, Left Arm
5 DB Press/Push Press, Right Arm
10 Push-Ups
10 Wall ball
15/12-Calorie Row
W: 35-lb DB
M: 50-lb DB
BASIC
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 6-8 Push Press
MIN 2 – 8-12 Strict Knee To Elbow or 6-10 T2B
MIN 3 – :45 Easy Bike
WORKOUT
AMRAP x 10 MINUTES
“You Go, I Go”
8 Thruster (42.5/30)|(35/25kg)
10/8 Cal Echo/Assault Bike
1 round at the time
WOD
WARM-UP
EMOM x 9 Minutes
MIN 1 – :50 Ski or Row
MIN 2 – 8-12 Up-Down Box Step Up
MIN 3 – 8 Wall Ball Front Squat + 8 Wall Ball Push Press
WORKOUT
3 x 10:00 MIN AMRAP* / 3 MIN REST b/w amraps
A) 9/7 Cal Ski-Erg + 10-15 Box Jump Overs
B) 12/10 Cal Bike Erg + 50 m Farmers Walk 32/24kg
C) 10/8 Cal Row-Erg + 6-10 T2B or 10-14 V-Ups
*work with moderate and steady pace.
(Score is total reps)
WOD
WARM-UP
3 ROUNDS
10 Jumping Air Squats (:01 Pause at Bottom of Each Rep)
:30 Side Plank Rotations
10+10 Monster Walks (R/L)’
7/7 Single Leg DB Romanian Deadlift
10 Goblet Squat
STRENGTH
5/5 of CrossFit Pori ”Wendler” Back Squat Cycle!
ON A 18:00 RUNNING CLOCK…
Build Up to 2RM in Back Squat
WORKOUT W/PARTNER
20 ROUNDS FOR TIME
YOU GO ! GO
3 Power Clean 60/45 kg or max 70 % of 1RM
4 Bar Facing Burpees*
*scale to bar over burpee
CONDITION
2 x EMOM x 16 MIN FOR QUALITY AND SWEAT
EMOM x 16 MINUTES
MIN 1: :40 Jump Rope
MIN 2: 12-16 DB Hang Power Snatch (moderate)
MIN 3: :40 Jump Rope
MIN 4: Assault Runner or Shuttle Run
MIN 5: Rest
-Rest 3 minutes-
EMOM x 16 MINUTES
MIN 1: :40 Up-Down or Burpee Over DB
MIN 2: 16-20 DB Push Press (1 DB)
MIN 3: :40 Alt. V-Ups
MIN 4: 30m Sled Push (light/moderate weight)
MIN 4: Rest
ZONE 4
