Aiemmat treenit
Tämän viikon treenit
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)
Viime viikon treenit
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
