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MAANANTAI

 

WOD: For Time “Chipper” (Incl. Box Jump, Monostructural Element & Wall Ball)

BASICS: Tempo Deadlift Strength + Interval Workout (Incl. Wall Ball, Bar Facing Burpee & Deadstop Deadlift)

 

TIISTAI

 

WOD: Hang Squat Clean Thruster Strength + Benchmark Workout “Painkiller”

CONDITION: AMRAP 15′ (Incl. Sit-Up, Wall Ball & Monostructural Element) + EMOM 15′ (Incl. Monostructural Element, KB/DB Suitcase Deadlift & Double KB/DB Front Rack Hold)

 

KESKIVIIKKO

 

WOD: Single Leg Barbell RDL & Front Rack Barbell Reverse Lunge Strength + EMOM 12′ (Incl. Deadlift & Burpee Over Bar)

BASICS: AMRAP 25′ (Incl. Monostructural Element, Jump Rope, Sit-Up, Alt. Dumbbell Snatch & Box Step-Up) + Cool Down For Recovery

CONDITION: 3x 12x :30/:30 Interval Workout (Incl. Monostructural Elements, Isometric Holds & Slam Ball)

 

TORSTAI

 

WOD: For Quality Skill (Incl. Hollow Rock, Band Pull Apart, Negative HSPU & Tempo Hollow Body Pull-Up) + EMOM 10′ (Incl. Russian KBS + Up-Down or Burpee)

COMPETE & ADVANCED: (Monthly Focus on Butterfly Pull-Up & High Rep Thruster, Box Jump & Wall Ball)

 

PERJANTAI 

 

WOD: Benchmark Workout “The Chief”

BASICS: Benchmark Workout “Cindy”

 

LAUANTAI

 

WOD: Extended Warm Up EMOM 6′ (Incl. Hip To Bar, Bar Muscle-Up Transition & Jump Rope) + EMOM 20′ (Incl. Toes To Bar, Slam Ball, Bar Muscle-Up & Alt. Slam Ball Reverse Lunge)

CONDITION: E4MOM x 32′ (Incl. Monostructural Element, Burpee & Russian KBS)

WOD

 

WORKOUT

 

EMOM x 20 MINUTES

 

MIN 1 – 8-12 Up-Down Box Jumps (30/24)

MIN 2 – 8-12 Strict Pull-Ups

MIN 3 – 12/10 Cal Bike/Row/Ski*

MIN 4 – Max Plank Rotations

 

*Increase by 3 Cals Every Round Until Failure. Then back to 12/10.


CONDITION WOD

 

WORKOUT

 

EMOM x 32 MINUTES

 

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Ski-Erg/Row (45 sec.)

MIN 3 – 8 Slam Ball + 8 Box Jumps

MIN 4 – :45 Side Plank*

 

*Alternating (R) & (L) every round

 

Advanced Athletes: High Box, Side Plank Rotations with a Light Change Plate or DB.

Scale: Light weights and Alt. Step-Ups

WOD

 

STRENGTH

 

EMOM x 1o MINUTES

 

MIN 1 – :45 Handstand Hold

MIN 2 – 10 Wall Ball (Heavy and High)

 

(Score is Weight)

 

WORKOUT

 

EVERY 3:00 x 4 SETS

 

500/400m Row/Ski

Max DB Bench or Floor Press (50/35)|(35/20) in Time Remaining…

 

(Score is Reps)

 

KG DB: (22.5/15)|(15/9)


BASICS WOD

 

STRENGTH

 

ON A 10:00 RUNNING CLOCK…

 

4 SETS

 

5-10 Tempo Deadlift (2121)*

 

*Athletes may build over the decided WORKOUT WEIGHT on the STRENGTH portion.

 

BENCHMARK WORKOUT

 

“WINTER CHRISTINE”

 

3 ROUNDS FOR TIME

 

500 meter Row/Ski

12 Deadlifts (@Bodyweight)

21 Box Jumps (60/50)

 

Beginner Version of the WORKOUT:

 

3 ROUNDS FOR TIME

 

500 meter Row/Ski

12 Deadlifts (@1/2 Bodyweight)

21 Box Jumps (50/40)

WOD

 

WORKOUT

 

AMRAP x 10 MINUTES

 

8 Alt. DB Squat Snatch (50/35)|(35/20)

12 Sit-Ups

 

(Score is Rounds + Reps)

 

KG DB: (22.5/15)|(15/9)

 

FINISHER

 

3 SETS FOR QUALITY*

 

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

 

*No Rest b/t Flutter Kicks and Superman Hold.

 

-Rest 1:30 b/t Sets-


SKILL & METCON WOD

(Monthly Focus on Butterfly Pull-Up & High Rep Thruster, Box Jump & Wall Ball)

 

SKILL

 

ALTERNATING EMOM x 10 MINUTES

 

Odd: :50 Ski-Erg/Bike/Row

Even: 3 Kip Swing + 3 (Low) Butterfly Pull-Up + Butterfly Pull-Up (C2B)

 

MOVEMENT PREP

 

ON A 08:00 RUNNING CLOCK…

 

4-5 SETS*

 

8-3 Thrusters**

 

*Building up in weight from Light towards the decided Workout weight

**:02 Pause at the top position

 

WORKOUT

 

FOR TIME (15′ CAP)

 

1000m Row/Ski

75 Box Over Jumps (60/50)

30 Thrusters (135/95)|(95/65)

30 C2B Or 45 Pull-Up

WOD

 

STRENGTH

 

ON A 12:00 RUNNING CLOCK…

 

Build to a Moderate Heavy 3-Rep Thruster*

 

(Score is Weight)

 

BENCHMARK WORKOUT

 

“PUNCH OUT”

 

FOR TIME

 

800m Run/Ski/Row/Bike

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

 

(Score is Time)

 

KG BB: (50/35)|(35/25)


BASICS WOD

 

STRENGTH

 

ON A 12:00 RUNNING CLOCK…

 

3×5 Tempo Strict Press (1111)*

 

*Keep loading moderate to
moderate-heavy.

**3 WU SETS 10-5 reps

 

WORKOUT

 

4 SETS

 

50 Double Unders or x2 Single Unders

15 Push Press (95/65)|(75/55)

10 Toes to Bar or Knees To Elbows

 

-1:30 Rest b/t Sets-


CONDITION WOD

 

WORKOUT

 

AMRAP x 10 MINUTES

 

10/7 Cal. Bike/Ski/Row

10 KB DL (Moderate weight)

10 Sit-Ups

 

-Rest 2:00*-

 

AMRAP x 10  MINUTES

 

10/7 Cal. Bike/Ski/Row

10 Russian KB Swing (Moderate weight)

10 Tuck Ups/ V-ups

 

-Rest 2:00*-

 

AMRAP x 10  MINUTES

 

10/7 Cal. Bike/Ski/Row

10 American  KB Swing (Moderate weight)

10 T2B

 

*Rest is active: Active Bar Hang, Handstand Hold or Plank Hold

WOD

 

STRENGTH

 

EMOM x 12 MINUTES

 

MIN 1 – :40 Supinated Ring Rows

MIN 2 – :40 Leg Raise Over KB

MIN 3 – :40 Tuck Hang

 

WORKOUT

 

AMRAP x 12 MINUTES

 

12/10 Cal Bike or Ski

20 KB Russian Swings (53/35)|(35/26)

12/10 Cal Bike or Ski

20 Slam Balls (30/20)|(20/10)

 

(Score is Rounds + Reps)

 

KG KB: (24/16)|(16/12)

KG SB: (15/10)|(10/5)


CONDITION WOD

 

WORKOUT

 

EMOM x 15 MINUTES

 

MIN 1 – :45 Row/Ski/Bike*

MIN 2 –  8+8 Single Arm  KB/DB Push Press

MIN 3 – 12 -15  Box Jump Overs (60/50 cm)

 

-Rest 3:00-

 

EMOM x 15 MINUTES

MIN 1 – :45 Row/Ski/Bike*

MIN 2 –  8+8 Single Arm KB/DB Front Squat

MIN 3 – 8-12 Burpee Box Jump Overs (60/50 cm)

 

*Active Rest.

 

Advanced Athletes: DBL DB/KB Push Press/Front Squat 8-12 reps

Scale: No more than 45 sec. Working time. Up-Down Box Step Overs

WOD

 

STRENGTH

 

EVERY 3:00 x 4 SETS

 

6 Tempo Deadlifts (2011)*

8/8 Jumping Lunge

:30 Double Under Practice

 

*Build to a moderate weight.

 

(Score is Weight)

 

WORKOUT

 

FOR TIME

 

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(115/75)

75 Double Unders

35 Air Squats

20 Deadlifts (185/135)|(135/95)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(155/105)

 

(Score is Time)

 

KG BB 1: (75/50)|(50/35)

KG BB 2: (85/60)|(60/42.5)

KG BB 3: (100/70)|(70/55)


BASICS WOD

 

EXTENDED WARM-UP

 

EMOM x 9 MINUTES

 

MIN 1 – 8/8 Goblet Split Squats

MIN 2 – 5-7 Strict Pull-Ups or Tempo Ring Row (3111)

MIN 3 – :50 EZ Row/Ski/Bike

 

WORKOUT

 

3 ROUNDS FOR TIME

 

500m Row/Ski/Bike

30 Lunge Steps

15 Ring Rows or Pull-Ups

30 Slam Balls (30/20)|(20/15)

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MAANANTAI

 

WOD: E3MOM Interval Strength (Incl. Deadlift, Jumping Lunge & Double Under Practice) + For Time “Chipper” (Incl. Double Under, Air Squat & Deadlift)

BASICS: Extended Warm-Up (Incl. Goblet Split Squat, Strict Pull-Up or Tempo Ring Row & Monostructural Element) + For Time Workout (Incl. Monostructural Element, Lunge Step, Ring Row or Pull-Up & Slam Ball)

 

TIISTAI

 

WOD: EMOM 12′ (Incl. Supinated Ring Row, Leg Raise & Tuck Hang) + AMRAP 12′ (Incl. Bike or Ski-Erg, Russian Kettlebell Swing & Slam Ball)

CONDITION: 2x EMOM 15′ (Incl. Monostructural Element, Single Arm KB/DB Push Press, SA DB/KB Front Squat, Box Jump Over & Burpee Box Jump Over)

 

KESKIVIIKKO

 

WOD: 3-Rep Thruster Strength + Benchmark Workout “Punch Out”

BASICS: Tempo Strict Press Strength + Interval Workout (Incl. Jump Rope, Barbell Push Press & Toes To Bar or Knees To Elbow)

CONDITION: 3x AMRAP 10′ (Monostructural Elements, Progressive Kettlebell & Core Movements)

 

TORSTAI

 

WOD: AMRAP 10′ (Incl. Alternating Dumbbell Squat Snatch & Sit-Up) + For Quality Core & Upper Body Finisher

SKILL & METCON: Monthly Focus on Butterfly Pull-Up & High Repetition Thruster, Box Jump & Wall Ball Skill

 

PERJANTAI 

 

WOD: EMOM 10′ (Incl. Handstand & Heavy & High Wall Ball) + E3MOM x 4 Interval Workout (Incl. Concept2 Rower or Ski-Erg & Dumbbell Bench or Floor Press)

BASICS: Tempo Deadlift Strength + Benchmark Workout “Winter Christine”

 

LAUANTAI

 

WOD: EMOM 20′ (Incl. Up-Down Box Jump, Strict Pull-Up, Monostructural Element & Plank Rotation)

CONDITION: EMOM 32′ (Incl. Dumbbell Deadlift, Concept2 Rower or Ski-Erg, Slam Ball, Box Jump & Side Plank)

WOD

 

HERO WORKOUT

 

“JAY”

 

AMRAP x 20 MINUTES

 

22 Air Squats

12 Toes to Bar

9 Burpees

 

(Score is Rounds + Reps)


CONDITION WOD

 

WORKOUT

 

E3MOM x 8 SETS

 

300m Row/Ski/Bike/Run

20 Slam Ball (15/10)|(10/5)

MAX Sit-Ups in the Remaining Time

 

(Score is Reps Completed in Each Set)

 

Advanced Athletes: Sub. Sit-Up to Kipping T2B

 

FINISHER

 

FOR QUALITY (08:00 CAP)

 

50 KB Side Bend*

50 Slam Ball Russian Twist

30 KB Side Bend

30 Slam Ball Russian Twist

 

*Switch sides when needed, 50/50 Split

WOD

 

STRENGTH

 

7-7-5-5-3*

 

Barbell Strict Press

 

*Moderate to Heavy weight

 

WORKOUT

 

AMRAP x 2 MINUTES

 

Max Barbell Strict Press (45/35)

 

(Score is Reps)

 

-Rest 1:00-

 

AMRAP x 8 MINUTES

 

10 Pull-Ups

10 Up-Downs

 

(Score is Rounds + Reps)

 

-Rest 1:00-

 

AMRAP x 2 MINUTES

 

Max Barbell Strict Press (45/35)

 

(Score is Reps)

 

KG BB: (20/15)


BASICS WOD

 

SKILL & PREP

 

Tempo Push-Up and Chin Up

 

2-3 Warm-Up Sets

 

STRENGTH

 

3 SUPERSETS (08:00)

 

6-10 Tempo Push-Up (22X1)

6-10 Chin-Up

 

-Rest 1:00-1:30 between sets-

 

WORKOUT

 

AMRAP x 12 MINUTES

 

25 Wall Ball (20/14)|(14/10)

25 KB American Swing (24/16)|(20-16/12-10)

25 Box Jump Over (24/20)

25 Burpee

 

SCALING:

 

Tempo Push-Ups: Tempo Box Push-Up or Banded Push-Up

Chin-Ups: Inverted Barbell Row

Box Jump Over: Box Step Over

WOD

 

STRENGTH

 

EMOM x 8 MINUTES

 

3-5 Tall Box Jumps (Athlete Choice)

 

WORKOUT

 

FOR TIME

 

800m Run/Row/Ski/Bike

50 Box Step-Overs (24/20)

25 DB Front Squats (50/35)|(35/20)

400m Run/Row/Ski/Bike

40 Box Jumps

20 DB Suitcase Lunge

200m Run/Row/Ski/Bike

30 Box Jump Overs

15 DB Front Rack Lunge + Lunge + Squat

 

(Score is Time)

 

KG DB: (22.5/15)|(15/9)


SKILL & METCON WOD

(Monthly Focus on Butterfly Pull-Up & High Repetition Thruster, Box Jump & Wall Ball Skill)

 

MOVEMENT PREP

 

ALTERNATING EMOM x 8 MINUTES

 

Odd: :50 Row/Ski/Bike

Even: 5 Thruster (135/95) + 5 Kipping Pull-Up Or 5 (Low) Butterfly Pull-Up

 

WORKOUT

 

FOR TIME (10′ CAP)

 

1-2-3-5-8-13-21 (53)

 

Thrusters (95/65)|(75/45)

Pull-Ups

 

-Rest 05:00 between-

 

FOR TIME (10′ CAP)

 

53 Thrusters (95/65)|(75/45)

53 Pull-Ups

WOD

 

STRENGTH

 

E2MOM x 10 MINUTES

 

8 Pause Overhead Squat (Light to Moderate)*

 

(Score is Weight)

 

WORKOUT

 

FOR TIME

 

20-16-12

 

Alt. DB  Snatch (50/35)|(35/20)

Up-Downs Over DB

 

(Score is Time)

 

KG DB: (22.5/15)|(15/9)


BASICS WOD

 

BENCHMARK WORKOUT

 

“WINTER HELEN”

 

3 ROUNDS FOR TIME

 

400m Row/Ski/Bike

21 KB Swings (53/35)|(35/26)

12 Pull-Ups

 

(Score is Time)


CONDITION WOD

 

5-6 ROUNDS FOR QUALITY

 

800m Row/Ski/Bike/Run

20 Single KB Box Step-Overs* (24/16)|(16/10)

15 KB Suitcase Deadlift (24/16)|(16/10)

15 Up-Down

5 DB Man Makers (Moderate Heavy or Light weight)

 

*Hold the KB anyhow

 

-30:00 Hard Cap-

 

Advanced Athletes: Burpee and Moderate Heavy weights

Scale: Light weights

WOD

 

STRENGTH

 

ON A 05:00 RUNNING CLOCK…

 

Barbell Floor/Bench Press

 

*Build from Light to Moderate

 

WORKOUT

 

EMOM x 20 MINUTES

 

MIN 1 – 8 Tempo Floor/Bench Press (31X1)

MIN 2 – 1:00 Plank

MIN 3 – :45 Bike or Row (EZ Pace)

 

(Score is Weight)

 

FINISHER

 

“TABATA”

 

8 ROUNDS (:20 ON/ :10 OFF)

 

Russian KB Swing (32/24)|(24/16)


CONDITION WOD

 

WORKOUT

 

“TRIPLE AMRAP”

 

AMRAP x 8 MINUTES

 

10/8 Cal. Bike/Row/Ski/Run

10 Alt. DB Snatch

10 Push-Up

10 Pull-Up or Ring Row

 

-Rest 2:00-

 

Repeat!

 

-Rest 2:00-

 

Repeat!

WOD

 

STRENGTH

 

E2MOM x 10 MINUTES

 

5 TNG Deadlifts

 

Immediately into…

 

:30 Max Double Unders

 

*Build from Moderate to Heavy.

 

WORKOUT

 

3 ROUNDS FOR TIME

 

6 Deadlifts (315/225)|(225/155)

12 No Push-Up Renegade Row (35/20)|(20/10)

72 Double Unders

 

(Score is Time)

 

KG BB:(143/93)|(100/70)

KG DB: (15/9)|(9/7)


BASICS WOD

 

WORKOUT 

 

EMOM x 18 MINUTES

 

MIN 1 – 15/12 Cal Row/Ski/Bike

MIN 2 – 10-15 Power Snatch (45/35)

MIN 3 – 10-15 Hand Release Push-ups / Kneeling HR Push-Up / Box Push-Up

 

COOL DOWN 

 

FOR RECOVERY

 

5:00 Flow Stretching