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WOD

 

WORKOUT

 

AMRAP x 5 MINUTES

 

20 Russian KBS (70/53)|(53/35)

20/15 Cal Row

 

-Rest 1:30-

 

AMRAP x 4 MINUTES

 

16 Russian KBS (70/53)|(53/35)

16/12 Cal Row

 

-Rest 1:00-

 

AMRAP x 3 MINUTES

 

12 Russian KBS (70/53)|(53/35)

12/10 Cal Row

 

-Rest :30-

 

AMRAP x 2 MINUTES

 

8 Russian KBS (70/53)|(53/35)

8/6 Cal Row

 

(Score is Rounds + Reps)

 

POST-WORKOUT STRENGTH

 

5×5 Bench Press*

 

*Weight stays moderate-heavy across all sets.

 

(Score is Weight)


SKILL & METCON WOD KLO 17:00 – 18:15

 

TEST WEEK!

 

BENCHMARK WORKOUT

 

“FRAN”

 

For Time

 

21-15-9

 

Thruster (95/65)

Pull-Up

WOD

 

SKILL

 

3 SETS FOR QUALITY

 

5-8 Tempo Strict Press (3131) (45/35)|(35/15)

5-8 Tempo Ring Row (3211)

 

(No Measure)

 

WORKOUT

 

4 SETS FOR QUALITY

 

10/10 Single Arm Kettlebell/Dumbbell Row (24/16) | (16/12)

1:00 Crossbody Hold (:30 each side)* (24/16) | (16/12)

10 Tempo Push-Up (2121)

1:00 Double Kettlebell/Dumbbell Front Rack Hold

 

-Rest 1:00 b/t Sets-

 

*For the CB Hold, one arm in KB/DB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark

 

(No Measure)


BASICS WOD KLO 17:00 – 18:00

 

STRENGTH 

 

ON A 12:00 RUNNING CLOCK…

 

3×5 Tempo Deadlift (2121)*

 

* Keep loading light to moderate.

** 3 X WU Sets (10-6 reps)

 

WORKOUT 

 

4 SETS*

 

12 “Library” Deadlifts (185/125)|(155/105)|(115/75)**

50 Double Unders

 

-Rest :30 between sets- 

 

* 2 or 3 Sets if coach/athlete want to reduce volume and multiple options for weight

** Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.


CONDITION WOD KLO 19:30 – 20:30

 

WORKOUT

 

“TABATA”

 

8 ROUNDS EACH, :20 ON / :10 OFF

 

2 ROUNDS:

 

TABATA 1 – Up-Down

TABATA 2 – Tuck-Ups

TABATA 3 – Slam Ball

TABATA 4 – Cal. Bike

 

-Rest 1:00 b/t Each Full Tabata-

 

Advanced Athletes: Burpee (Up-Down)

Scale: Abmat Sit-Up (Tuck-Up)

WOD

 

SKILL

 

4 SETS FOR QUALITY

 

:20 Hollow Body Bar Hang

3 Strict Hollow Body Pull-Ups

5 Tempo Front Squats (3131)

 

-Short Walking Rest b/t Sets-

 

(No Measure)

 

WORKOUT

 

AMRAP x 12 MINUTES

 

4 Strict Pull-Ups

8 Front Squat (135/95)|(95/65)

12 Hand Release Push-Ups

 

(Score is Rounds + Reps)

 

OPTIONAL FINISHER FOR TIME

 

100 Banded Curls

100 Banded Tricep Extensions

 

*Can be completed in any order. Partition as needed.

 

(Score is Time)


CONDITION WOD KLO 17:00 – 18:00

 

WORKOUT

 

2x  “TRIPLE AMRAP”

 

AMRAP x 5 MINUTES

 

20 Double-Unders

10 Push-Ups

 

-Rest 2:00-

 

AMRAP x 4 MINUTES

 

20 Double-Unders

8 Push-Ups

 

-Rest 2:00-

 

AMRAP x 3 MINUTES

 

20 Double-Unders

6 Push-Ups

 

-Rest 2:00-

 

AMRAP x 5 MINUTES

 

10 Box Step-Up w/SB

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

 

-Rest 2:00-

 

AMRAP x 4 MINUTES

 

10 Box Step-Up w/SB

8 Slam Ball

 

-Rest 2:00-

 

AMRAP x 3 MINUTES

 

10 Box Step-Up w/SB

6 Slam Ball

 

Advanced Athletes: Unbroken DU’s, Perfect Push-Ups

Scale: 40 SU and Kneeling Push-Up or Banded Push-Up, Box Step-Up without weight.

WOD

 

STRENGTH

 

3 SETS FOR QUALITY

 

8/8 Slow Single DB/KB Goblet Step-Ups/Downs

8/8 Supported Single Arm DB/KB Row (20X1)

 

-Rest 1:00 b/t Sets-

 

(No Measure)

 

WORKOUT

 

4 SETS FOR REPS

 

1:20 – Double DB Sumo Power Clean (55/35)|(35/20)*

1:20 – Double KB Farmer Reverse Lunge*

1:20 – Up-Down + Side Shuffle**

 

*2 Burpees Every Time Athlete Breaks

**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

 

-Rest 1:00 b/t Sets-

 

(Score is Total Reps)

 

OPTIONAL COOL DOWN FOR QUALITY

 

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

 

(No Measure)


BASICS WOD KLO 17:00 – 18:00

 

EXTENDED WARM-UP

 

ON A 8:00 RUNNING CLOCK..

 

4 SETS FOR QUALITY:

 

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

* For quality, so focus on controlling each movement (Don’t go “Cindy” with this one)

* Start for example E2M

 

 -Rest :30 b/t Sets-

 

WORKOUT 

 

AMRAP x 20 MINUTES

 

800m Run*

500m Row

30 Box Step-Ups (24/20)

10 Strict Pull-Up / 15 Ring Row

20 Wall Balls (20/14)|(14/10)

3-5 Wall Walks**

 

* Athlete can choose to Run 400m then Walk 400m

** Choose a number that keeps you moving with proper mechanics

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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 40)

 

MAANANTAI

 

WOD: For Quality Strength (Incl. DB/KB Goblet Step-Up/Down & DB/KB Row) + 4x 3x 1:20 Intervals For Repetitions (Incl. Double DB Sumo Power Clean, KB Farmers Reverse Lunge, Up-Down + Side Suffle & Burpees) & Optional Cool Down For Recovery

BASICS: Extended Warm-Up For Quality (Incl. Pull-Up, Push-Up & Air Squat) + AMRAP 20’ (Incl. Run, Concept2 Rower, Box Step-Up, Pull-Up or Ring Row, Wall Ball & Wall Walk)

 

TIISTAI

 

For Quality Skill (Incl. Strict Gymnastics & Tempo Front Squat) + AMRAP 12’ (Incl. Strict Pull-Up, Front Squat & Hand Release Push-Up) & Optional “Pump” Style Finisher

 

KESKIVIIKKO

 

WOD: For Quality Skill (Incl. Tempo Strict Press & Tempo Ring Row) + For Quality Workout (Incl. SA KB/DB Row, KB/DB Crossbody Hold, Tempo Push-Up, KB/DB Front Rack Hold)

BASICS: Tempo Deadlift + Interval Workout (Incl. “Library Deadlift” & Double Under)

 

TORSTAI

 

WOD: 4x AMRAP (Incl. Kettlebell Swing & Concept2 Rower) + Post Workout Strength (Incl. Bench Press)

SKILL & METCON: Test Week! (Open -style Benchmark Workout Incl. Thruster & Pull-Up)

 

PERJANTAI

 

WOD: Benchmark Workout “Annie Up” (Incl. Double Under, Ring Muscle-Up, Sit-Up)

BASICS: Partner Workout (Incl. Double KB Squat, Assault or Echo Bike, Burpee Box Jump Over)

 

LAUANTAI

 

Snatch Skill + For Time Workout (Incl. Hang Squat Snatch, Lateral Burpee Over Bar & Assault or Echo Bike)​

WOD

 

PARTNER WORKOUT

 

“You go, I go”

 

1min on each station, until all the reps are completed:

 

A. 7/9 cal Ski-Erg

 

Max Burpee Box Jump Over, until 100 (50/50) reps are completed

 

B. 7/9 cal Row

 

Max wall ball, until 100 reps are completed.

 

C. 7/9 cal Ski-Erg

 

Max Box Over Burpee, until 100 reps…

 

D. 7/9 cal Row

 

Max Burpees, until 100 reps…

 

Time CAP: 45 MINUTES

 

First you do Ski/Row calories, then in the remaining time you do as many BOB (A) you can, after all 100 reps are completed, you move over to part B etc.


CONDITION WOD KLO 15:45 – 16:45

 

WORKOUT

 

2 ROUNDS FOR REPS/CALS

 

1.30 ON / :30 REST and TRANSITION between sets

 

1:30 MAX Walking Lunges

1:30 MAX Cal. Row

1:30 MAX Sit-Ups

1:30 MAX Box Jumps

1:30 MAX Wall Ball

1:30 MAX Ring Rows

1:30 MAX Plank

1:30 MAX Double Unders

 

Advanced Athletes: GHD Sit-Up, Weighted Plank, Higher Box, Heavier Wall Ball etc.

Scale: Alt. Step-Ups , Lighter weights, Single Under etc.

WOD

 

SKILL

 

3 SETS FOR QUALITY

 

3/3 DB or KB Turkish Get-Up/Down*

20 Alt. Sit-Thrus

 

*Full Movement is to Standing Position and Back Down

 

(No Measure)

 

WORKOUT

 

ON A 6:00 RUNNING CLOCK*…

 

40 Sit-Ups

60 Wall Balls (20/14)|(14/10)

 

-Rest Remaining Time Until Start of Next Set-

 

ON A 6:00 RUNNING CLOCK*…

 

40 Sit-Ups

40 Burpees

 

-Rest Remaining Time Until Start of Next Set-

 

ON A 6:00 RUNNING CLOCK*…

 

40 Sit-Ups

60 Wall Balls

 

*Complete work in the Sets in any order or rep breakdown, Athlete’s choice.

 

(Score is for Time for Each Set)


BASICS WOD KLO 17:00 – 18:00

 

PARTNER WORKOUT

IN TEAMS OF 2…

 

3 ROUNDS FOR TIME*

 

1000m/800m Row

80 Wall Balls

60 Burpees

40m Overhead Walking Lunge (20/10kg)

 

*P1 works while P2 rests. Athletes must switch on the rower every 250/800m meters. Workout must be completed in given order. Athletes can split the reps of the WB or Burpee any way b/t partners.

WOD

 

WORKOUT

 

EMOM x 28 MINUTES*

 

MIN 1 – :50 Cal Row, Bike, or Run

MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)

MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time

MIN 4 – Walking Rest w/ Nasal Breathing Only!

 

*Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM.

 

(No Measure)


SKILL & METCON WOD KLO 17:00 – 18:00

 

SKILL

 

ALTERNATING EMOM x 10 MINUTES

 

Odd: :50 Ski-Erg

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

 

MOVEMENT PREP

 

ON A 10:00 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

 

PARTNER WORKOUT

 

IN TEAMS OF 2…

 

2 ROUNDS FOR TIME (25′ CAP)

 

Ski-Erg*

150 Box Over Jumps (60/50)

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

30 C2B Or 45 Pull-Up

 

*P1 works while P2 rests. Ski must be completed in 250m splits.

WOD

 

STRENGTH

 

ON A 20:00 RUNNING CLOCK…

 

Barbell Bench Press or Barbell Floor Press

 

8-8-8-5-5-5*

 

After each Set, perform 150/100m on Concept2 Rower (Building the Pace from Easy to Moderate)

 

-Rest 1:30 between after the Row-

 

WORKOUT

 

FOR TIME

 

1000m Row* (CrossFit Games 2020 Event 4)

 

*Performed in 2-3 HEATs E7MOM

 

OPTIONAL COOL DOWN FOR RECOVERY

 

5:00 Foam Roll Lats

1:00 Door Stretch (L)

1:00 Door Stretch (R)

 

(No Measure)


BASICS WOD KLO 17:00 – 18:00

 

SKILL

 

ON A 10:00 RUNNING CLOCK..

 

2x 5 Small Kip Swing to 5 Big Kip Swing

 

2x 3 Small Kip Swing to 3 Big Kip Swing to 3 Knee Raise

 

3x 3 Kip Swing to 3 Knee Raise to 3-5 Toes To Bar (K2E)

 

*Work : Rest ratio 1:2 (Can be completed with a partner or in a group of 3.)

 

WORKOUT 

 

AMRAP x 9 MINUTES

 

15 Russian Kettlebell Swings (53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar / 90° Toes to Bar / K2E

 

-Rest 1:00- 

 

AMRAP x 9 MINUTES

 

15 Russian Kettlebell Swings (53/35)|(35/26)

12 Burpees to Plate

9 Toes to Bar / 90° Toes to Bar / K2E

 

FINISHER

 

8 SETS

 

:30 ON / :15 OFF

 

1. Elbow Plank KB Taps

2. Tuck Hold

 

*Alternating movements for total of 8 sets.


CONDITION WOD KLO 19:30 – 20:30

 

PARTNER WORKOUT

 

IN TEAMS OF 2 …

 

10 ROUNDS FOR TIME

 

P1 – 250m Row

P2 – DBL KB Front Rack Hold*

 

-27:00 Hard CAP-

 

*If/When the KB’s drop down, the Row needs to pause too.

 

Advanced Athletes: You may alternate between Front Rack Hold and Overhead Hold or Mixed (One KB in OH and the other in FR)

Scale: Single KB Front Rack Hold or DBL KB Farmers Hold

WOD

 

EXTENDED WARM-UP

 

ON A 10:00 RUNNING CLOCK…

 

Build Sumo DL in Sets of 3-5

Reps & Practice Strict Bar Work*

 

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

 

(No Measure)

 

WORKOUT

 

5 SETS FOR QUALITY

 

10 “Library” Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

 

-Rest :30 b/t Sets-

 

(No Measure)

 

OPTIONAL COOL DOWN FOR RECOVERY

 

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

 

(No Measure)


CONDITION WOD KLO 17:00 – 18:00

 

WORKOUT

3 ROUNDS

 

AMRAP x 4 MINUTES

 

3 DB Manmakers

6/4 Cal. Bike

 

-Rest 2:00-

 

AMRAP x 4 MINUTES

 

8 Wall Ball

5 Burpees

100m Run

 

-Rest 2:00-

 

Advanced Athletes: Moderate Heavy weights, Heavy Wall Ball

Scale: Light weights, Up-Down

WOD

 

WORKOUT

 

1. ON A 25:00 RUNNING CLOCK…

 

Establish a Heavy 1-Rep Ground to Overhead*

 

(Score is Weight)

 

-Rest as Needed b/t Efforts*-

 

2. AMRAP x 5 MINUTES

 

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

 

(Score is Rounds + Reps)

 

*Rest at Least 5:00 b/t Efforts

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

 

OPTIONAL COOL DOWN FOR RECOVERY

 

1:00 Pigeon Pose (L)

2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R)

 

(No Measure)


BASICS WOD KLO 17:00 – 18:00

 

STRENGTH 

 

ON A 12:00 RUNNING CLOCK…

 

3×5 Tempo Strict Press (2111)*

 

* Keep loading light to moderate.

** 3 X WU Sets (10-6 reps)

 

WORKOUT

EVERY 3:00 x 4 SETS

 

400m Run

12 Push Press (95/65)|(75/55)*

 

*Option for athlete to increase load after 2nd Set to 115/75