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WOD

 

WARM-UP

AMRAP x 7 MINUTES

10/10 Arm Circles

6/6 DB/KB Floor Press

10 Hollow Lifts

12-16 SLOW Shoulder Taps or Pike Shoulder Taps

 

STRENGTH

 

Bench Press

 

5 x 3 Bench Press 60-85% of 1 RM

*last set 2 RIR

 

Between sets:

5/5 Kettlebell Gorilla Row (heavy)

 

 

WORKOUT

 

AMRAP X 15 MIN FOR QUALITY AND LOAD

 

15-25 Hollow rocks

6-8 Strict Pull Ups or Assisted Pull ups

4-6 Strict Handstand Push Up

30m Prowler Push (heavy)

12-9 Cal Machine of Choice w/easy pace

WOD

 

WARM-UP

EMOM X 9 MINUTES

MIN 1 – :45 Cardio (increase pace every 15sec)

MIN 2 – 5-8 Scap Pull-Up/ 3-5 Strict Pull-Up + 5-8 Kip Swings

MIN 3 – :45 Curtsy Lunge

 

PARTNER WORKOUT

 

YOU GO, I GO

 

A) AMRAP x 8 MINUTES (Switch Every :30-:45)

Max Cal Ski Erg Cals*

*Other Holds Wall Facing Handstand

 

B) AMRAP x 8 MINUTES (Switch after a Full Round)

1 Round Of Cindy*

*5 Pull-Up,10 Push-Up,15 Squats

 

C) AMRAP x 8 MINUTES (Switch after a Full Round)

10 Russian Kettlebell Swing

10 Alternating Goblet Reverse Lunge Step

 

 

-Rest 3:00 b/w AMRAP’s-

 

 

KEHONHUOLTO

 

WOD

WARM-UP

Warm up 7:00

8-12 cal machine
10 Banded Side Steps L/R
10 Banded Air Squats
5 Spiderman L/R etc..
5/5 Bird Dog

 

WEIGHTLIFTING SKILL

 

Clean Pull Technique

EMOM x 5 MIN

Power Clean without Split

3-5 Perfect Reps with easy weight

 

 

STRENGTH

 

ON A 12:00 RUNNING CLOCK…

Deadlift Workout 1/3

 

Working Sets
5 x 60%
5 x 70%
5+ x 80%*

*Target is 8 reps

 

 

ACCESSORY

 

20 Barbell Back Rack Walking Lunges*

18 Barbell Back Rack Walking Lunges

16 Barbell Back Rack Walking Lunges

14 Barbell Back Rack Walking Lunges

– Use easy to moderate weights

 

*14-20 V-Ups After Each Set

 

 

 

BASIC

 

 

STRENGTH

 

EVERY 1:30 x 5 Set

2 Clean Pull + 1 Power Clean

EVERY 1:30 x 5 Set

2 Power Clean*

 

*Advanced Go Squat Clean

 

WORKOUT

4 Rounds

 

AMRAP x 2 MINUTES

8 Deadlift

10-15 Wall Ball (20/14)|(14/10lb)

 

-Rest 1 Minute b/t AMRAPS-

WOD

WARM-UP

2-3 Rounds

30sec Cardio Sprint

8/8 Single Arm Ring Row

10 Scap Push-Ups

20-30 Single Unders

 

STRENGTH

 

Weighted Strict Chin Up

 

5 sets x 5 Strict Weighted Chin-ups @30-60% of 1RM

– Between sets 10-20 Double Unders etc

 

Scaling Options:
– Unweighted Strict Chin-up
– Assisted Banded Strict Chin-up
– Chin up negatives (control the descent as much as possible)

 

 

WORKOUT

 

4-3-2 minutes

Row (watts)
Ski (watts)
AMRAP of:

5-10-15-20 DU or Single CrossOvers
5 Perfect Push-Ups

 

– ZONE 3-4 Steady effort
– Work in groups of 3

WOD

 

WARM-UP

On a 7:00 Running Clock…

2-4-6-8-10-12-etc…

Muscle Clean
Front Squat
Strict Press

*After Full Round Perform 5/5 Forward lunge

 

 

STRENGTH & SKILL

 

ON A 7:00 RUNNING CLOCK…

Find Mod Heavy 3-5 Rep Shoulder Press

-into-

Split Jerk Technique

EMOM x 5 MIN

3-5 Perfect Reps with easy weight

 

 

WORKOUT

 

Power Clean Metcon EMOM

 

2 Rounds*

 

AMRAP2

6 Hang Power Clean + 6 Front Squat + 4 Burpee Over Bar

 

-Rest 1:00-

 

AMRAP2

500/450m Row RPE 8

-Rest 1:00-

 

Use 50-60 % of your C&J weight

*repeatable pace

 

 

CONDITION

 

INTERVALS

 

ALTERNATING: 18 SETS (6 ROUNDS)

 

1:00 Assault Runner or Echo Bike

 

-Rest :30-

 

1:00 Sled Drag,Farmers Walk or SandBag Carry

 

-Rest :30-

 

1:00 Easy Ski

 

-Rest :30-

 

Straight in to 5-10 min Cool Down

 

**Set a Target number of Calories and Meters and Complete that number Each Minute through the Workout. Try to keep Moderate Pace from start to Finish

 

Viime viikon treenit

TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 39)

MAANANTAI

WOD

Ylöstyöntö tekniikkaa ja Rinnalleveto ”Emom” Tyylisesti

CONDITION

Intervalli harjoitukset  :45 ON / :40 OFF x 20 SETS (10 Kierrosta)

TIISTAI

Lisäpaino leuanveto voima & 27min hikoilu

KESKIVIIKKO

WOD

Rinnalleveto tekniikkaa ja Maastaveto voima 1/3 & Apuliike harjoitus

BASIC

Rinnalleveto Voima ja 4 x Intervallit ”AMRAP” tyyliin

KEHONHUOLTO

Joogatyyppinen huolto

TORSTAI

WOD

Pariharjoitus 3 x ”AMRAP” 8 Minuuttia

PERJANTAI

Penkki voima & 15min ”AMRAP” tyyliin (Sisältäen voimistuliikkeitä)

LAUANTAI

Tempauskompleksi & 10 Kierrosta aikaa vastaan

WARM-UP

3:00 Machine of Choice
-into-
Line Drills
10m Ostrich Walk
10m Crab Walk
10m Spiderman
10m Backward Walking Lunges
10m Soldier Kick
10m Bear Walk
10m 1 Squat + Jump Forward
10m inchworm

 

GYMNASTIC STRENGTH

 

EMOM x 10 MIN

 

MIN 1: Max Wall Walks

MIN 2: Max Strict T2B, Leg Lift or High Knee Raises

 

 

WORKOUT

 

AMRAP X 15 MINUTES

 

400/300 m Bike

30 Double Unders

10 KB American Swings (moderate weight)

2-4-6-8-10……
Kipping Pull-up (jumping c2b)

 

WOD

 

WARM-UP

ANIMAL FLOW EXERCICES

into…

AMRAP X 6 MINUTES

5 Clean Pull

5 Press

5 Back Squat

5 Burpee to Target

10 Banded Pass Through

 

 

WEIGHTLIFTING

 

ON A 12:00 RUNNING CLOCK Build to a Mod Heavy Complex

1 Clean Pull + 1 Power Clean & Push Jerk

 

 

BENCHMARK WORKOUT

 

”THE PORI BEAR WORKOUT”

(last seen 26.5.2023)

 

EVERY :20 FOR 15 MINUTES

1 Power Clean and Jerk* (185/135)|(135/85)

 

(Score is Weight)

WOD

 

WARM-UP

EMOM x 8 Minutes

MIN 1 – :50 Bike

MIN 2 – :50 Row

MIN 3 – :50 Ski

MIN 4: 10 Scap Pull-up + 10 Scap Push-Up

 

WORKOUT

 

30 MIN FOR QUALITY AND SWEAT

18/15 Cal Bike*

15/12 Cal Row

12/9 Cal Ski

9/6 Banded Pull-Up

6 Perfect Burpee

*Moderate Pace

straight in to 5 min Cool Down

 

 

KEHONHUOLTO

WOD

WARM-UP

3 Sets

15-20 Band Pull-Aparts

5-8 DB Push-Up + Renegade Row

:30 Row moderate hard

 

STRENGTH

 

10-8-6-5-5

Bench Press* (tempo 21X1)

-Rest 1:30- 2:00 b/t Sets-

 

*Superset with 3 Broad Jumps

 

Go Moderate Heavy / Heavy! Leave at least 1-2 RIR in last set

 

 

WORKOUT

 

Complete As Many Rounds As Possible In 15 Minutes Of:

 

5 DB Press/Push Press, Left Arm

5 DB Press/Push Press, Right Arm

10 Push-Ups

10 Wall ball

15/12-Calorie Row

W: 35-lb DB

M: 50-lb DB

 

 

 

BASIC

 

 

STRENGTH

 

EMOM x 12 MINUTES

 

MIN 1 – 6-8 Push Press

MIN 2 – 8-12 Strict Knee To Elbow or 6-10 T2B

MIN 3 – :45 Easy Bike

 

 

WORKOUT

 

 

AMRAP x 10 MINUTES

“You Go, I Go”

8 Thruster (42.5/30)|(35/25kg)
10/8 Cal Echo/Assault Bike

 

1 round at the time

WOD

WARM-UP

EMOM x 9 Minutes

MIN 1 – :50 Ski or Row

MIN 2 – 8-12 Up-Down Box Step Up

MIN 3 – 8 Wall Ball Front Squat + 8 Wall Ball Push Press

 

WORKOUT

 

3 x 10:00 MIN AMRAP* / 3 MIN REST b/w amraps

 

A) 9/7 Cal Ski-Erg + 10-15 Box Jump Overs

B) 12/10 Cal Bike Erg + 50 m Farmers Walk 32/24kg

C) 10/8 Cal Row-Erg + 6-10 T2B or 10-14 V-Ups

*work with moderate and steady pace.

(Score is total reps)

WOD

 

WARM-UP

3 ROUNDS

10 Jumping Air Squats (:01 Pause at Bottom of Each Rep)

:30 Side Plank Rotations

10+10 Monster Walks (R/L)’

7/7 Single Leg DB Romanian Deadlift

10 Goblet Squat

 

STRENGTH

 

5/5 of CrossFit Pori ”Wendler” Back Squat Cycle!

ON A 18:00 RUNNING CLOCK…

 

Build Up to 2RM in Back Squat

 

 

WORKOUT W/PARTNER

 

 

20 ROUNDS FOR TIME

 

YOU GO ! GO

 

3 Power Clean 60/45 kg or max 70 % of 1RM

4 Bar Facing Burpees*

*scale to bar over burpee

 

 

 

CONDITION

 

2 x EMOM x 16 MIN FOR QUALITY AND SWEAT

EMOM x 16 MINUTES

 

MIN 1: :40 Jump Rope

MIN 2: 12-16 DB Hang Power Snatch (moderate)

MIN 3: :40 Jump Rope

MIN 4: Assault Runner or Shuttle Run

MIN 5: Rest

 

-Rest 3 minutes-

 

EMOM x 16 MINUTES

 

MIN 1: :40 Up-Down or Burpee Over DB

MIN 2: 16-20 DB Push Press (1 DB)

MIN 3: :40 Alt. V-Ups

MIN 4: 30m Sled Push (light/moderate weight)

MIN 4: Rest

 

ZONE 4