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WOD
STRENGTH
WEEK 3/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!
ON A 15:00 RUNNING CLOCK…
Shoulder Press
1×4 @70-75% of 2RM
1×4 @75-80%
1×4+ @80-85%*
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
AMRAP FOR QUALITY
3-5 Wall Walk
5/5 Windmill w/ Plate
12-16 Alternating V-Up
10 Banded Pullover
(No Measure)
CONDITION WOD
WORKOUT
E3MOM x 10 SETS
15/12 Cal Bike
15 V-Up or Tuck-Up
10 Double Dumbbell Push Press (45/35)|(35/25)
(Score is Time)
WOD
WORKOUT PREP
EMOM x 4 MINUTES
MIN 1 – :30 Row @Moderate Pace
MIN 2 – :30 Burpee @70-80% Effort
-Rest 2:00-
EMOM x 4 MINUTES
MIN 1 – :30 Row @Hard Pace
MIN 2 – :30 Burpee @85-95% Effort
BENCHMARK WORKOUT
”DEATH ROW”
EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
BASICS WOD
STRENGTH
8-8-8
Front Squat
WORKOUT
FOR TIME
3 ROUNDS
500m Ski, Assault/Echo Bike or Bike-Erg
20 Alternating Front Rack Lunge Step (75/55)|(55/35)
30 Slam Ball (30/20)|(20/15)
Time Cap: 15 MINUTES
WOD
STRENGTH
3x 5-7
Tempo Overhead Squat (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge Step*
*Switch Hands after 10 Reps. Lunges alternate Legs Each Rep (Forward or Back).
(Score is Time)
KG DB: (22.5/15)|(15/10)
CONDITION WOD
WORKOUT
E6MOM x 5 SETS
750/600m Row
40 Slam Ball (15/10)|(10/5)
MAX Strict T2B* in Time Remaining
*Scale to Strict High Knee Raises, Knees to Elbows or V-Ups
(Score is T2B/HKR/K2C or V-Up Reps)
HUOM! ITSENÄISYYSPÄIVÄNÄ EI OHJATTUJA TUNTEJA!
OMATOIMITREENIT AVAINKORTILLA KLO 06:00-22:00
HYVÄÄ ITSENÄISYYSPÄIVÄÄ!
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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 49)
MAANANTAI
ITSENÄISYYSPÄIVÄ, EI OHJATTUJA TUNTEJA.
OMATOIMITREENIT AVAINKORTILLA KLO 06:00-22:00.
TIISTAI
WOD: Tempo Overhead Squat Strength + For Time Workout (Dumbbell Hang Snatch, Pull-Up & Single DB Overhead Lunge Step)
CONDITION: 5x E6MOM Longer Duration Interval Workout (Row, Slam Ball & Strict T2B, Hanging Knee Raise or V-Up)
KESKIVIIKKO
WOD: Benchmark Workout ”Death Row” (Row & Burpee)
BASICS: Front Squat Strength + For Time Workout (Ski or Bike, Alternating Front Rack Lunge Step & Slam Ball)
TORSTAI
WOD: 4-4-4+ Rep Shoulder Press Strength (WEEK 3/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!) + For Quality AMRAP (Wall Walk, Windmill w/ Plate, Alternating V-Up & Banded Pullover)
CONDITION: 10x E3MOM Sprint Style Interval Workout (Bike, V-Up or Tuck-Up & Double Dumbbell Push Press)
PERJANTAI
WOD: 1-Rep Snatch Strength + Partner ”Chipper” Couplet (Power Snatch & Box Jump)
LAUANTAI
WOD: Descending Monostructural Intervals 5:00-4:00-3:00-2:00 (Row, Bike & Ski)
WOD
WORKOUT
AMRAP x 14 MINUTES
7 Box Jumps (30/24)|(24/20)
14 No Push-Up Renegade Row (Athlete Choice)*
21/18 Cal Row or Ski
*L+R = 1 Rep
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
FINISHER
3 SETS
25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)
1:00 Hollow Hold
-Rest 1:00 b/t Sets-
*On the 3rd Set, perform Max Single DB Floor Press into Max Hollow Hold.
(Score is Weight)
WOD
WORKOUT
”DECK OF CARDS”
EMOM x 52 MINUTES
Pick one of the following and use the same machine throughout the Workout: Echo or Assault Bike, Concept2 Rower, Ski-Erg or Bike-Erg.
Coach flips one card at a time from the Deck of Cards. The number given is the amount of calories done on Each Minute on the Minute. Rest the Time Remaining.
Jacks = 11
Queens = 12
Kings = 13
Aces = 14
Scaling: Jacks, Queens, Kings & Aces = 10.
*Last seen 19.8.2021
WOD
PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME
30 Power Snatch (115/75)|(75/55)
40 Toes to Bar or Knees to Chest or 50 V-Up or Tuck-Up
50 Power Cleans
200 Double Unders
*Split work as needed. P1 works while P2 rests.
(Score is Time)
KG BB: (52.5/35)|(35/25)
CONDITION WOD
WORKOUT
E3MOM x 8 SETS
300m Row or Ski
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 (10:00 CAP)
50 KB Side Bend*
50 Slam Ball Russian Twist
30 KB Side Bend
30 Slam Ball Russian Twist
*Switch sides when needed
WOD
STRENGTH
WEEK 2/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!
ON A 15:00 RUNNING CLOCK…
Shoulder Press
1×6 @ 65-70% of 2RM
1×6 @ 70-75%
1×6+ @75-80%*
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – Max Cal Bike
MIN 2 – 7 Kettlebell Deadlift + 7 Kettlebell Swing + 7 Kettlebell Goblet Squat
MIN 3 – Max Plank Hold
MIN 4 – Rest
(No Measure)
BASICS WOD
STRENGTH
8-8-8
Push Press
WORKOUT
3 SETS FOR QUALITY
10-15 Double Change Plate or Dumbbell Lateral + Front Raise (1 Rep = 1+1)
10-15 (Kneeling) Tempo Push-Up (21X1)
10-15 Band Pull Apart
-Rest as needed between Sets-
WOD
WORKOUT
MONOSTRUCTURAL INTERVALS
ALTERNATING 1:00 ON / :30 OFF x 24 SETS (8 ROUNDS)
1:00 Row
-Rest :30-
1:00 Run or Bike*
-Rest :30-
1:00 Ski-Erg
-Rest :30-
*Assault Runner or Bike-Erg. No Assault/Echo Bikes today!
**Set a Target number of Calories and Complete that number of Calories Each Minute through the Workout. Try to keep the same Pace from start to Finish.
CONDITION WOD
WORKOUT
AMRAP x 30 MINUTES*
1-2-3-4-5-6-7 etc.
Shoulder Press (95/65)|(75/45)
15m Farmers Carry (32/24)|(24/16kg)**
Burpee Box Jump (60/50cm)
*E3MOM Complete :30 Plank Hold.
**50m = 1 Rep
WOD
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep ”Library” Deadlift*
*All lifts must be ”library” quiet.
(Score is Weight)
BENCHMARK WORKOUT
”DIANE”
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-Up
(Score is Time)
KG BB: (100/70)|(70/55)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
BASICS WOD
SKILL
Strict Pull-Up
FOR QUALITY
ON A 08:00 RUNNING CLOCK…
Athlete Option to build a Complex from following Movements (Pick 2 of 3):
:20-:30 Chin Over Bar Hold
5-8 Negative Pull-Up (:03-:05 second Negatives)
5-8 Rubber Band Assisted Pull-Up*
Beginner Movements (In case hanging from the Pull-Up Bar is difcult):
:15-:20 Chin Over Barbell Inverted Row Hold
5-8 Negative Barbell Inverted Row (:03-:05 second Negatives)
5-8 Barbell Inverted Row
*As Controlled as possible.
Repeat the chosen Complex for 3 Rounds Total. Rest as needed between Sets & Rounds.
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 12-16 Banded PVC Lat Pull-Down
MIN 2 – :45 Hollow Hold
MIN 3 – 12-16 Scapular Push-Up
MIN 4 – :45 Active Bar Hang
