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