Viikko-ohjelma 16.-22.3.-26

CF WOD Strength 1 (ma)

15min HSPU skill progressions

10x e1,5m
1. 6 Strict pull ups
2. 6 Back Squats @ 70% 1RM

extra:
Accumulate
– 30 V-ups / GHD sit-ups

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 2 (ti)

4x e1,5m
– 1 muscle clean +
tall clean + push press

6x e1,5m
– 1x squat clean + split jerk

4x e3m (90s on / 90s off)
1 round of:
– 10 DL
– 8 alt. reverse lunge
– 6 bent over row
– 4 push press
– 2 FS
@ 45 / 32,5 kg BB
– remaining time max bar over burpees

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (ti)

40x EMOM (40s on / 20s off)
1. bike
2. ab rollout
3. karhu+ankkakävely
4. KBS
5. waiter walk
6. floor to stand rope climb
7. sled push (tarvittaessa 30s on / 30s off tai ATX sled push)
8. rest

Intended stimulus: RPE 6/10

CF WOD Metcon 1 (ke)

intervallit

4x e7m
1 rnd of
– 24 WB
– 16 cal row
– 8 RMU / 8 C2B / 8 jumping C2B
TC 3,5min

Intended stimulus, koko treeni: RPE 8/10

CF Foundations, The Fix (ke ja to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana voimaa suoralla raajalla.

Tunti soveltuu aivan kaikille!

Intended stimulus: 3/10 RPE

CF Basics Strength (to)

nopeusvoima, For 15min For Quality
– 2×5 WB side throw
– 2×5 luistelijan hyppy / explosive side lunge
– 5 räjähtävä punnerrus
– 5 jumping pull ups / Rx+: jumping C2B
rest as needed (2-3 rounds)

8x e2m
1. 8 rower pulls for meters + 8 rower hamstring curls
2. 2×8 box step ups to DB press

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

20x EMOM
0:00-5:00
– 1(-3) Snatch High pull
5:00-10:00
– 1 hang Squat Snatch
10:00-20:00
– 1 squat Snatch

3x e3m
– 3 snatch pull @100-120% Squat snatch weight of the day

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

partner wod
YGIG
4 rounds for time:
– 8 wall walks
– 16 T2B
– 24 box jumps
– 32 alt. C+J @ 1xDB 22,5/15
– 40 syncro SU with 1 rope / team
TC 30 min

Intended stimulus: RPE 8/10