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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 15)
MAANANTAI
PERUS TREENIT TAUOLLA! HYVÄÄ PÄÄSIÄISTÄ!
HUOM!
KAVERI JA TUTUSTUMISTREENIT TARJOLLA
TIISTAI
CFP AAMUKLUBI
24 Minuutin ”EMOM”
CROSSFIT
Vauhtipunnerrus ja Leuanveto Voima 3/3 1RM & 1000m Soutu Progressio 3/3
CROSSFIT BASICS
Ala- Ja Yläkropan Bodaus & 3 x 4 Min Työ / 1 Min Lepo Treeni
KESKIVIIKKO
CROSSFIT
Tempaus Voima & ”Karabel”
HYROX POWER
Koko Kehon Voimaosuus & 2 x 7 Minuutin Zonet
TORSTAI
CROSSFIT
24 ”EMOM” Hikoulua & Plyometristä + Finisher
HYROX CARDIO
40 Minutes ”EMOM” Zonet
PERJANTAI
CROSSFIT
Maastaveto Voima 2/3 & Apuliike & 2 x 4 Minuutin Intervallit
CROSSFIT BASICS
Takakyykky Voima 1/2 & 6 x 2 Minuutin Intervallit
LAUANTAI
CROSSFIT
28 Minuutin ”EMOM”
HYROX COMPLETE
4 Erilaista Zonea jotka 4 min pitkiä x 2 kierrosta
CROSSFIT
WARM-UP
WEIGHTLIFTING
ON A 10:00 RUNNING CLOCK…
BUILD UP IN POWER CLEAN HEAVY SINGLES
WORKOUT
30 min AMRAP of
RX:
5 Wallball 20/14lbs
3 Hand Stand Push Up
1 Power Clean 100/70 kg
One works (1 round) while the other rests. The score is the amount of rounds done.
Scaled:
30 min AMRAP of
5 Wallball 14/10lbs
3 Hand Release Push Up
1 Power Clean @80% from 1RM
HYROX COMPLETE
WORKOUT
ALTERNATING EVERY 6 MIN (TOTAL 36 MINS
Run 3:30 + Row (rest of the time)
Ski 3:30 + Wall Ball (rest of the time)
Row 3:30 + KB Swing 24/16kg (rest of the time)
Run 3:30 + Prowler Push (mod heavy) (rest of the time)
Ski 3:30 + Walking Lunge (light weight) (rest of the time)
Row 3:30 + Burpee Broad Jump (rest of the time)
Rest 3 minutes
WITH PARTNER
For Time
100 Wall Ball (hyrox weight)
work/rest 1/1
OHJATUT WODIT TAUOLLA!
HYVÄÄ PÄÄSIÄISTÄ!
CROSSFIT
WARM-UP
Yleislämmittely
3 min kevyt soutu
2 kierrosta:
10 air squat
10 band pull-apart
8 inchworm
Row skill
3 x:
10 vetoa pelkät jalat
10 vetoa jalat + lantio
10 täyttä vetoa
WORKOUT
1000m Row Progressio 2/3
3 kierrosta:
850-1000 m row (RPE 8-9 cap 4 min)
2 min EASY BIKE and 2 min REST
FINISHER
50 KB Sumo Deadlift (24/16kg)
40 KB Russian Swing
30 KB Squat*
20 KB Reverse Lunge*
*Crush Grip
HYROX CARDIO
42 MINS
Rep/Interval Scheme: 19 min Work / 2 min Rest, 2 Rounds
Zone 1 –
02:00 Treadmill Run @RPE 7-8
02:00 Run @RPE 5 (Recovery)
02:00 Bike @RPE 7
(Recovery)
Zone 2 – Partner Ergs
Partner 1: 400/500 M SkiErg @RPE 7
Partner 2: 250/300 M RowErg @RPE 8
and rest of the time RowErg @RPE 5
CROSSFIT
WARM-UP
GENERAL WU (3-4min)
10 Jumping Jacks etc..
5 Plate Overhead Squat
8 Samson Stretch
into…
Snatch Skills
Snatch Push Press Behind The Neck
OHS
Snatch Balance
-light weights
-1-2 rep
WEIGHTLIFTING
EVERY 1:30 X 5 SETS
2 Hang Snatch High Pull +2 Hang Power Snatch+2 Power Snatch
-1-2 reps
-build up in weight
into..
EVERY 1:30 X 5 SETS
2 x Power Snatch
moderate heavy or +75%
STRENGTH
3×8 Pause Front Squat
-last set 2-3 RIR
WORKOUT
EMOM x 9 MINUTES
MIN 1 – 15 Plate Sit-UP
MIN 2 – 10-15 GHD Hip-Extension or Barbell Goodmorning
MIN 3 – Rest or easy cardio
HYROX POWER
Upper Body and Lower Body
22 MINS
Rep/Interval Scheme: 9 min Work / 2 min Rest, 2 Rounds
’Zone 1 – Upper Body Push
5 sets of 5-8x DB OH Strict Press, 00:20 Rest
5 sets of 8-12 x Crush Grip DB Bicep Curl, 00:20 Rest
Zone 2 – “I Go, You Go” Lower Body (Partner 1)
7x Sandbag Good Morning (tempo 21×1)
7x Sandbag Jump Squat
Partner 2 works until Partner 1 finishes, then rest
AMRAP X 12 MINS
10-15x Hollow Body Leg Raise
10 x KB Goblet Kneel To Stand (24/16 kg or heavy)
10 m Arm Only Sled pull (light and fast)
1.00 Ski Erg (damber 6-8)
CFP AAMUKLUBI
WARM-UP
EMOM 6 MIN
Min 1: 50 Bike
Min 2: 6/6 DB Romanian Deadlift + 6 Goblet Squat
Min 3: 6 Incline Push-Up + 10 Band Pull Apart
WORKOUT
EMOM 24 MIN
Min 1: 50 Bike
Min 2: 8–12 DB Thruster (kevyt–moderate)
Min 3: 6–10 Elevated Push-Up + 10 Box Step overs or Jump overs
RPE 8
CROSSFIT
WARM-UP
ON A 6:00 RUNNING CLOCK…
8 DB Pull-Over
8 Wall Ball Thruster
10 Scap Pull-Up
10 Pogo jump
KIPPING PULL-UP* AND CROSSOVER SKILL
EMOM X 6 MINUTES
MIN 1 – 5-8 Kipping Pull-Up
MIN 2 – 30-40 sec Single Crossovers
MIN 3 – Rest
WORKOUT
ALTERNATING A) & B)
x 2 ROUNDS
A) AMRAP x 4 MIN
10 Wall Ball (moderate)
30 Single Crossovers
B) AMRAP x 4 MIN
3-8 Kipping Movement*
150m Run
*Pull-Up / C2B / Bar Muscle-Up
2:00 Rest b/w AMRAPS
RPE 7-8 in cardio machines
CROSSFIT BASICS
WARM-UP
9 min EMOM
Min 1: Bike
Min 2: Walking Lunge
Min 3: Band Pull-Apart
BODYBUILDING
SUPERSET A (3–4 kierrosta)
DB Incline Press 10–12
Ring Row 12–15
SUPERSET B (3–4 kierrosta)
DB Step-Back Lunge 8 / jalka
DB Romanian Deadlift 10–12
WORKOUT
INTERVAL – 12 min
40 s work / 20 s rest x 12
Bike
KB Goblet Squat
Slam Ball / Wall Ball
Rest
CROSSFIT
WARM-UP
EMOM x 6 MINUTES
MIN 1 – 8-12 Ring Assisted Chin-Up or 6-10 Banded Chin-Up
MIN 2 – 5-8 Burpee + Rest of the time Straight arm plank
MIN 3 – :45 Cardio of Choice
STRENGTH
Push-Press Workout 2/3
WARM-UP SETS
8-6-4
WORKING SETS
3 x 3 80-85%
ACCESSORY
Weighted Chin-Up*
3 x 3-6
Negative Pull-Ups
Ring Assisted Chin-Up
Banded Pull-Up
WORKOUT
AMRAP X 10 MINUTES
12 Goblet Squat (3sek alasmeno)
10/10 DB Split Squat
12 Weighted Sit-Up
HYROX FOUNDATION
40 MINS
Rep/Interval Scheme: 75s Work / 25s Rest, 24 Rounds (4 Circuits)
Zone 1 – Couplet
10x Situps
5x Pushups
Zone 2
01:15 BikeErg @RPE 8
Zone 3
01:15 Burpee Broad Jumps
Zone 4
SkiErg @RPE 8
Zone 5
01:15 Alt KB Swings
Zone 6 –
01:15 Runner or Rowerg @RPE 8
Viime viikon treenit
TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 14)
MAANANTAI
CROSSFIT
Vauhtipunnerrus + Leuanveto Voima 2/3 & 10 Minuutin ”AMRAP”
HYROX FOUNDATION
40 minuutin Treeni joss 75 sek Työ / 25 sek Lepo / 4 Kierrosta
TIISTAI
CFP AAMUKLUBI
24 Minuutin ”EMOM”
CROSSFIT
Kippitaito & 2 x 4 Minuutin ”AMRAP” x 2 Kierrosta
CROSSFIT BASICS
Bodailua koko keholle & 12 Minuutin intervallit
KESKIVIIKKO
CROSSFIT
Tempaus & Pause Etukyykky Voima & 9 Minuutin ”EMOM”
HUOM!
KLO 18-19 ”MARKO” treeni
HYROX POWER
Ylä- Ja Alavartalon Voima Zonet & 12 Minuutin ”AMRAP”
TORSTAI
CROSSFIT
1000m Soutu Progressio 2/3 & Finisher
HYROX CARDIO
2 x 19 Minuutin Zonet
PERJANTAI
OHJATUT TREENIT TAUOLLA! HYVÄÄ PÄÄSIÄISTÄ!
LAUANTAI
CROSSFIT
Rinnalleveto Voima & Parin Kanssa ”Holleyman”
HYROX COMPLETE
Vuorotellen Joka 6 MIN x 6 Setttiä & Parin Kanssa Aikaa Vastaan Harjoite
CROSSFIT
WARM-UP
AMRAP
* 250 m SkiErg
* 10 Walking Lunges
* 10 Scap Push-ups
* 10 Air Squat
* 20s Hollow Hold
•
Movement prep
* 5 DB Push Press
* 5 Box Step-ups
STRENGTH
EVERY 2:30 x 5 SETS
10-12 DBL DB Deadlift
8-10 DBL DB Hang Power Clean
6-8 DBL DB Shoulder To Overhead
👉 aloita maltilla ja pyri nostamaan painoa ja tempoa
RPE 7 → 9
WORKOUT
15 MIN AMRAP
15/12 Cal Bike
10 DBL DB Hang Squat Clean (15/10kg)
5 Handstand Push-Up*
30 DU
*5-8 Pike Push-Up
HYROX COMPLETE
Sustained Intervals
48 MINS
Rep/Interval Scheme: 5 min Work / 60s Rest, 8 Rounds
Zone 1
35-50 Wall Balls
FRT Run @RPE 8
Zone 2
30x DB Floor Press
FRT SkiErg @RPE 8
Zone 3
50 x Russian KB Swings (24/16kg)
FRT Row @RPE 8
Zone 4
37,5-50 M Overhand Sled Push (hyrox weight)
FRT Rest
Divide class into 4 groups.
Each round lasts 5 minutes with 1 minute recovery.
Athletes should push hard during the max distance portion except zone 4
Complete 2 full circuits.
EASY HYROX
WARM-UP
7 MIN AMRAP
10 Reverse Lunges (bw)
10 Squats
150 m Ski Erg
5 Push-Up to Pike
50 m Farmers Carry (1 KB and hyrox weight)
WORKOUT
36 MINS
Rep/Interval Scheme:
4 min Work / :30 sec Rest,
2 rounds
Zone 1
Run @RPE 6-7*
every 200m
10-15 Wall Balls
Zone 2
SkiErg @RPE 6-7*
every 200m 15 DB Floor Press
Zone 3
FRT Row @RPE 6-7
every 200m
10-15 Russian KB Swings (24/16kg)
Zone 4
37,5-50 M Overhand Sled Push (75% of hyrox open weight)
FRT Walk
CROSSFIT
WARM-UP
5 MINUTE GENERAL WARM-UP
into…
2 Rounds
8 Good Morning
4/4 Back Rack Reverse Lunge
4/4 Staggered Stance DL
STRENGTH
Deadlift 1/3
3 x 5
start at 70-75%
ACCESSORY
Back Rack Reverse Lunge
3×8/8 (last set RPE 7)
WORKOUT
ON A 10:00 RUNNING CLOCK…
FOR QUALITY AND SWEAT
50 m Farmers Walk (32/24kg)
10-15 Barbell Bicep Curl
10 Hanging Knee Raise or T2B
CROSSFIT BASICS
WARM-UP
General WU
STRENGTH
SUPERSET 1
9 min running clock…
DB Step-Up 10 / jalka
Farmer Carry 40 m
rest 2 min b/t supersets
SUPERSET 2
9 min running clock…
Seated DB Press 10-12
Bent Over barbell Row 12
FINISHER
AMRAP 10
10 Goblet Squat
8 Push-Up
200 m Ski
8 Tuck-Up Or Hanging Knee Lifts
CROSSFIT
WARM-UP
Yleislämmittely
3 min kevyt soutu
2 kierrosta:
10 air squat
10 band pull-apart
8 inchworm
Row skill
3 x:
10 vetoa pelkät jalat
10 vetoa jalat + lantio
10 täyttä vetoa
WORKOUT
1000m Row Progressio
5 kierrosta:
400-500 m row*(RPE 8-9)
2 min easy bike , walk, etc..
*cap 2 min
BODYBUILDING
3 kierrosta:
12 DB curl
12 DB lateral raise
30 s plank
HYROX CARDIO
45 MINS
Rep/Interval Scheme: 14 min Work/ 1 min Rest, Complete each zone, the complete each zone again
Zone 1
Partner 1: Ski Erg Partner 2: Rest
01:00
Ski Erg @RPE 8-9
01:00
Rest
Zone 2
Partner 1: Bike Partner 2: Sled until P1 finis
Bike 1000 m RPE6-7
Partner 2 Sled Drag (light)
Zone 3
AMRAP:
30 m BW walking lunge
10 Walkout Push-up
20 Calf Raises
15 Single Ring-Ring Row
CROSSFIT
WARM-UP
EMOM x 4 MINUTES
MIN 1 – :50 Cardio Of Choice
MIN 2 – :50 Broad Jumps
MIN 3 – :50 Cardio Of Choice
MIN 4 – :50 Wall Walk
into…
2 SETS
5-8 Snatch Pull
5-8 Muscle Snatch
5-8 Behind The Neck Snatch Grip Push Press
5-8 ½ OHS
WEIGHTLIFTING
EMOM x 10 MINUTES
2-3 Hang Power Snatch
-under the knee
-moderate/moderate light weight
ACCESSORY
3×8 Tempo Overhead Squat or Tempo Front Squat (moderate light/moderate weight
-tempo 21X1
WORKOUT
AMRAP X 10 MIN
Reps 2-4-6-8-10-12…
DB Snatch
Box Jump (60/50cm)
Wall Ball (20/14lbs)
HYROX POWER
WARM-UP
10 MINS
Format: Ascending AMRAP – Lisää 5 toistoa joka kierroksella (10 min yhteensä)
5x Hollow Body Rock
5x DB Push Press
5x DB Rack Squats
:45 Row or Ski
PARTNER WORKOUT
30 MINS
Rep/Interval Scheme: 8 min Work / 2 min rest
Zone 1
I Go You Go
Partner 1
TIMER
25 M Underhand Sled Push
Partner 2
Air Squat
Partner 3
Rest
Zone 2
DB Pyramid – Rep Scheme: 2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2
2x DB Floor Press
2x DB Bent Over Rows
Zone 3
MAX M RowErg*
5,10,15,20 x Wall ball
*every 250 perform Wall ball
CFP AAMUKLUBI
WARM-UP
EMOM 6 MIN
Min 1: 50 Ski
Min 2: 6 DB Hang Power Clean
Min 3: 30s Plank + 6 Push-Up
WORKOUT
EMOM 27 MIN
Min 1: 45s Ski / Row
Min 2: 8 DB Hang Clean + 8 Front Squat
Min 3: 14–18 Alt – V-up
RPE 8
Tasainen työ
CROSSFIT
WARM-UP
WORKOUT
ALTERNATING
E3MOM x (TOTAL 8 SETS )
14/11 Cal Bike* (:45)
8/6 Burpee Box Step overs (50cm)
And
12/9 Cal Ski (:45)
15 Russian KB Swings (24/16kg)
*12/9 Echo Bike
RPE 8-9
COOL DOWN
EMOM X 12 MINUTES
MIN 1 – Easy Ski
MIN 2 – Easy Row
MIN 3 – Sohva Stretch
MIN 4 – Banded Lat Stretch
CROSSFIT BASICS
WARM-UP
AMRAP 8
8 KB Deadlift
6 Bird Dog / puoli
8 Scap Push-Up to Pike
200 m kevyt cardio
STRENGTH
SUMO DEADLIFT 2/2
Every 2:30 x 5 sets
A1 Sumo Deadlift 4–5 (raskaampi kuin viime viikolla)
A2 Elevated Plank 30 s
WORKOUT
EMOM 15
Min 1 – 10-16 DB Reverse Lunge
Min 2 – 8-12 DB Floor Press
Min 3 – 12/10 Cal Bike
CROSSFIT
WARM-UP
2 ROUNDS
5/5 Alternating Tempo DB Strict Press @21X1
10/10 Arm Circles
8 Ring- Row
8 Burpee/Up-Down
STRENGTH
Push-Press Workout 1/3
WARM-UP SETS
10-8-6
WORKING SETS
3 x 5 75-80%
ACCESSORY
Weighted Chin-Up*
3 x 5-8
Negative Pull-Ups
Ring Assisted Chin-Up
Banded Pull-Up
PARTNER WORKOUT
FOR TIME
YOU GO ,I GO
60 Dumbbell Thrusters (20/15kg or Moderate Heavy)
100 m Front Rack Walking Lunge
HYROX FOUNDATION
40 MINS
Rep/Interval Scheme: 2 min Work / 30s Rest, 16 Rounds
Zone 1
5x DB Triceps Kickback
10x DB Bicep Curls
Zone 2
02:00 Run @RPE 7
Zone 3
10x Calorie Row @RPE 9
5x Calorie Row @RPE 5
Zone 4
10 M Overhand Sled Push
00:10-20 Rest
Zone 5
10x Calorie Ski @RPE 9
5x Calorie Ski @RPE 5
Zone 6
5x DB Devil’s Press
10x DB Bent Over Rows
Zone 7
20 x Sandbag Walking Lunges
5x Burpees Chest to Floor
Zone 8
10x Wallballs
10 x Shoulder Tap