TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 16)

MAANANTAI

CROSSFIT

Thruster Voima & 15 Minuutin ”EMOM”

HYROX FOUNDATION

6 Erilaisen Zonen Treeni Jossa tehdään 1:45 Työ / :30 Lepo

TIISTAI

CFP AAMUKLUBI

24 Minuutin ”AMRAP”

CROSSFIT

24 Minuutin ”EMOM” & Bodailua Yläkropalle

CROSSFIT BASICS

Ylä- Ja Alakropan Bodailu & Aikaa Vastaan ”Chipper”

KESKIVIIKKO

CROSSFIT

Functional Pump (Työntävät & Kyykky) & Jäähdyttely

HYROX POWER

Voimana Työntävää ja Kelkanvetoa & 20 Minuutin Lopputreeni

TORSTAI

CROSSFIT

2 Minuutin Intervalleja x 16 Settiä

HYROX CARDIO

32 Minuutin Treeni Jossa 4 Minuutin Zonet & Finisher

PERJANTAI

CROSSFIT

Maastaveto Voima 3/3 & “CFP IRON ENGINE”

CROSSFIT BASICS

Takakyykky 2/2 & 12 Minuutin ”AMRAP”

LAUANTAI

CROSSFIT

35 Minuutin ”AMRAP”

HYROX COMPLETE

33 Minuutin Treeni Jossa 2:30 Työ/ :20 Lepo

EASY HYROX

32 Minuutin Treeni Jossa 2:00 Työ/ :0 Lepo

CROSSFIT

WARM-UP

AMRAP x 6 MINUTES

30sec Bike or Ski
6 Burpee/Up-down
6 Box Step Overs
3/3 World Greatest Stretch

into…

burpee box jump over and DB snatch skill

WORKOUT

EMOM x 28 MINUTES

MIN 1 – Echo Bike / Ergo Bike
MIN 2 – Box Over Burpee
MIN 3 – DB Snatch (20/15kg or moderate)
MIN 4 – Rest

*Set a single number of Calories/Reps and complete that amount of Work Each Minute (in 0:40-0:50).
RPE 8-9

COOL DOWN

HYROX COMPLETE

40 MINS

Rep/Interval Scheme: 4 min Work/ 1 min Rest, (2 Rounds on each Zone)

Zone 1

TIME CAP = 2:15-2:30 for all first tasks

500/600 M Run @RPE 8

FRT
Wall Balls

Zone 2

500/600 M RowErg @RPE 8
FRT
Burpees Broad Jump

Zone 3
Max meters SkiErg @RPE 6-7

Zone 4

40/50 M under hand Sled Push

FRT
BW walking lunge

CROSSFIT BASIC

WARM-UP

AMRAP x 6 MINUTES

30sec Bike or Ski 

6 Up-down

6 Box Step Overs

3/3 World Greatest Stretch

into…

burpee  box step over and Rope Climb Skill

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 12/9 cal ski

MIN 2 – 2 Rope Climb (4 x beginner Rope ClimB)

MIN 3 – 16-20 x Hang alternating DB Snatch (15/10kg or moderate)

MIN 4 – Rest

rest 2 min

EMOM x 12 MINUTES

MIN 1 – 15/12 cal Row 

MIN 2 – 6-8 Burpee box step overs

MIN 3 – 16-20 x alternating Hang DB Snatch (15/10kg or moderate)

MIN 4 – Rest

*Set a single number of Calories/Reps and complete that amount of Work Each Minute (in 0:40-0:50).

RPE 7-8

CROSSFIT

WARM-UP

ON A 8:00 RUNNING CLOCK…

5/5 Staggered Stance Deadlift

5 Burpee Bar Step / Jump Overs

5 Clean Pull

+

20-30 sec mobility of choice

STRENGTH

Deadlift 2/3

3 x 3 75-85%

ACCESSORY

Back Rack Reverse Lunge
3×8/8 (last set RPE 8)

WORKOUT

2 SETS

ON A 4:00 RUNNING CLOCK…

REPS 2-4-6-8…

Hang Power Clean
Burpee Over Bar

-Rest 2:00-

FIRST ROUND RPE 8

CROSSFIT BASICS

WARM-UP

8 min AMRAP

5 Kang Squat (kevyt)

6 Alt. V-Ups / puoli

8/puoli DB Row

200 m Bike / 100m Row

STRENGTH

Every 2:30 x 6

Back Squat 5–7

Plank Reach 30 s

WORKOUT

E2MOM x 6 alternating A & B

A) 10-16 Lunge (weighted optional)
+
8 DB Bent Over Row

B) 12/10 Cal Row
+
5-8 Up-Down Or Burpee Over Rower

CROSSFIT

WARM-UP

General WU

WORKOUT

EMOM x 24 MINUTES

MIN 1 – 5-8 Plyo Push-Ups*

MIN 2 – 5-8 Sit-up Wall Throw

MIN 3 – : 30 Max Single Crossovers

MIN 4 – 5-8 Tall Box Jumps

FINISHER

FOR QUALITY

ON A 12:00 RUNNING CLOCK…

1 min Ski Erg
20-30 Russian Twist w/plate
1 min Jog
50 m KB Suitcase Farmers Walk (heavy)

HYROX CARDIO

Alternating Zone (10 rounds)

Format: EMOM x 40 MINUTES

Zone 1

8-16 Calorie Row

Zone 2

7-12

Single DB Devil’s Press

Zone 3

6-14 Calorie Ski

Zone 4

12-20 Box Step Up

Athletes start at a suitable level: Complete required work, then rest for remaining time.

RPE 7-8

CROSSFIT

WARM-UP

General Warm-Up & ”Barbell Yoga”

STRENGTH

EMOM 3 Minutes
4 Power Snatches @ +50 of 1RM

EMOM 3 Minutes
3 Power Snatch @ +60% o of 1RM

EMOM 3 Minutes
2 Power Snatch @+75% of 1RM

EMOM for 5 reps
1 Power Snatch @+85% f 1RM

-1 minute rest b/t EMOM’S-

WORKOUT

BENCHMARK

“KARABEL”

10 ROUNDS FOR TIME

3 Snatch (60/40 kg)
15 Wall Ball (20/14)

Scale: snatch max 60% and Light wall ball)

TIME CAP 18 MIN

HYROX POWER

STRENGTH

4-5 SETS of

7-10x Sandbag JumpingSquat / Squat

4-5 SETS of

7-10x DB Bench Press / Floor Press

4-5 SETS of

10-15 M Sled Pull (moderate heavy / open weight)

00:20-00:30 Rest After Every Set

Anytime remaining, rest or restart

WORKOUT

18 MINS

Rep/Interval Scheme: 7 min Work/2 min Rest, 2 Rounds

Zone 1

Full Body

30x DB Deadlifts
20x DB Suitcase Reverse Lunges
20x DB Push Press
5x DB Hang Clean
200m Easy Ski

Zone 2

Partner Workout

Partner 1

TIMER

60/80 M KB Farmer’s Carry

Partner 2

Until Partner Finishes

Hollow Body Flutter Kicks or Side Plank

CFP AAMUKLUBI

WARM-UP
EMOM x 6 MINUTES

MIN 1 – :50 Row

MIN 2 – AMRAP 6 DB Front Squat + 6 Push Press

MIN 3 :30 Dead Bug + :20 Glute Bridge

WORKOUT

EMOM 24

MIN 1 – :45 Bike / Row

MIN 2 – 8-12 DB Front Squat

MIN 3 – 6-8 Push-Up + 10-12 Ring Row

Tavoite: tasainen tekeminen, RPE 7–8

CROSSFIT

WARM-UP

on a 8:00 Running Clock…

p1 Row

While p2 perform:

4/4 Elbow Punches

8 Strict Press

8 Supine Grip Ring Row

STRENGTH

Push-Press Workout 3/3

WARM-UP SETS
8-6-4

WORKING SETS
3 x 1 85-90%

Or

1RM

ACCESSORY

Weighted Chin-Up*

3 x 1

Negative Pull-Ups
Ring Assisted Chin-Up
Banded Pull-Up

WORKOUT

1000m Row Progressio 3/3

FOR TIME

1000 m Row

CROSSFIT BASICS

WARM-UP

AMRAP 8

200 m Bike / Row

8 Goblet Squat (kevyt)

6 Push-Up

8 Ring Row

BODYBUILDING

BLOCK 1 – On a 10 min Running Clock… (jalka + core + carry)

DB Front Rack Reverse Lunge 8 / jalka
Farmer Carry 30–40 m
Dead Bug 10 / puoli

BLOCK 2 – On a 10 min Running Clock… (yläkroppa)

DB Floor Press 10–12
Ring Row 12–15
DB Lateral Raise 12–15

WORKOUT

3 x 4 min työ / 1 min lepo

Jokaisessa 4 min blokissa:

150–200 m Row / 300-450m Bike
10 KB Swing
8 Push-Up
6 DB Thruster (kevyt–mod)

KAVERITREENIT

Tarjolla kaksi kaveritreeniä (voit ottaa kaverin mukaan samalla varauksella):

⏰ 10:00–11:00 HYROX Kaveritreeni
⏰ 12:30–13:30 CrossFit Kaveritreeni

Hyvää pääsiäistä! 🐣💛