Viikko-ohjelma 17.-23.8.-26

CF WOD Strength 1 (ma)

Power clean + FS + Push press -> thruster skill training

Find thruster 3 RM
TC 10min

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

Nopeusvoima
12x e75s
1. 3-5x slam ball
2. 10s accelerating sprint run
3. 3-5x high box jump

8x e2m
1. 2×6 FR rev. lunge + 8x bent over row
2. 2×8 SL glute bridge + 12 alt. V-ups

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

nopeusvoima,
12x e1,5m for quality
– 2×5 WB side throw
– 2×5 yhden jalan hyppy for length
– 5 räjähtävä punnerrus
– 5 slam ball

8x e1,5m
1. Right side:
– 6 SL box squat
– 8 DB press
– 10 DB row
2. Left side:
– 6 SL box squat
– 8 DB press
– 10 DB row

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Skill training kipping pull ups / C2B

15x EMOM (30s on / 30s off)
1. deficit push ups
2. DU
3. T2B
4. cossack squat
5. ring row

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

20x EMOM
1. run
2. pull ups
3. push ups
4. air squats

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

Snatch skill training

Snatch

3 rounds of:
– 3-5x Snatch DL
@ 110-120% Snatch DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Murph
AMRAP-versiona

– 6min AMRAP run
– 6min AMRAP pull ups
– 6min AMRAP push ups
– 6min AMRAP air squats
– 6min AMRAP run

Intended stimulus: RPE 9/10

Viikko-ohjelma 10.-16.8.-26

CF WOD Strength 1 (ma)

C+J skill training

10x e1,5m FQ
– 3 pos. clean
– 1 split jerk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

28xEMOM (30s on / 30s off)
1. Side plank raises (20s R / 20s L)
2. Lungewalk @easy weight
3. strict HSPU (feet on a box)
4. DU
5. Hanging knee raises
6. SL glute bridge (20s R / 20s L)
7. Front Plate carry @ 20/15kg

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

Bench press pyramid
5x e2,5m
– 7-5-3-5-7 bench press

8x e2m:
1. 6 BackSquat + 6 pull up
2. 10 KB StraightLegDL + 2×8 KB russian twist

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSW skill training

16x EMOM (30s on / 30s off) FQ
1. 3-5 slow negative RMU transition on low rings
2. 3-5 high box jumps
3. 5-8 T2B
4. 50m sprint + walk back

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

Buy in: 800m run

5 rounds of:
– 15 aussie pull ups
– 7 STOH

Buy out: 800m run

TC 20min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

5x e2m
– 5 snatch grip DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Team WOD,
2 syncro, 1 rests @ 1 WB

20min AMRAP of:
– 20 syncro pull ups
– 30 syncro burpee / devils press
– 40 syncro sit ups
– 50 syncro WB / air squats
– 400m run (all together, 1 carries WB)

Intended stimulus: RPE 7/10

Viikko-ohjelma 3.-9.8.-26

CF WOD Strength 1 (ma)

4x e4m
– 3 BS @ 80-90% 1RM
– 3-6 ring dips

9x EMOM (40s on / 20s off)
1. SL glute bridge (20s R / 20s L)
2. Front hold lungewalk
3. DU

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

Clean skill training

For time:
– 15 hang squat cleans
– 5 rope climbs

– 12 h s c
– 4 rope climbs

– 9 h s c
– 3 rope climbs

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 5 weighted pull ups / negative pull ups @ 70% 1RM / RIR 2-3

5x e3m
– 4 DL @ 70% 1RM
– 6 Bench press @ 70% 1RM
– 2×7,5m FR lunge walk @ 2xKB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Weighted strict pull up /
negative weighted pull up
5x e3m
– 3 reps

8x e2m
– 3 Bench press
– 4 DL

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, all syncro

20min AMRAP of:
– 400m run
– 30 syncro sit ups
– 20 syncro WB / air squats
– 10 syncro burpee / devils press

Toisella kokoajan WB kannossa / mukana liikkeessä.

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

7x e2m
-50-100-150-200-xxx-xxx-xxx m run

mulus: RPE 7/10

CF WOD Metcon 2 (pe)

Angie
– 100 pull ups
– 100 push ups
– 100 sit ups
– 100 air squats
TC 30min

Intended stimulus: RPE 8/10

Viikko-ohjelma 27.7-2.8.-26

CF WOD Strength 1 (ma)

DU skill training

3x e2m
– 6 DL
– 30 DU

10x EMOM
– 6-12 push ups
– 9-16 air squats

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Snatch skill training

For time:
– 15 power snatches
– 5 rope climbs

– 12 power snatches
– 4 rope climbs

– 9 power snatches
– 3 rope climbs

– 6 power snatches
– 2 rope climbs

– 3 power snatches
– 1 rope climb

Rx: 60/42,5 kg

TC 18min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL

8x e2m
1. 10 WB + 5-10 pull ups
2. 6 Bench press + 10 KBS

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

10x e1,5m
1. 4 weighted strict pull ups /
negative pull ups
2. 4 Bench press
@ 75-80% 1 RM

15x EMOM
1. 8-12 T2B
2. lunge asennossa hauiskääntö + pystypunnerrus R
3. -”- L
4. 50m sprint
5. rest

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

32min EMOM, 40s on / 20s off
1. KB swing (16/12 kg)
2. bicycle crunch
3. ring row
4. sled push
5. easy run
6. burpee broad jump
7. air squat
8. bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

C+J skill training

C+J

For 10 minutes, 3-5 rounds:
– 3 FS + 3 BS

mulus: RPE 7/10

CF WOD Metcon 2 (pe)

Kipping pull up skill training

Helen
3 rounds of:
– 400 meter Run
– 21 KBS 24/16kg
– 12 Pull-Ups

TC: 15min

Intended stimulus: RPE 8/10

Viikko-ohjelma 20.-26.7.-26

CF WOD Strength 1 (ma)

5x e3m
– 5 weighted strict pull ups / negative pull ups
+ 5-4-3-3-3 BS

10x EMOM (20s/20s/20s)
– 5-10 push ups
– 20s DU
– rest 20s

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

T2B skill training

30-20-10
– FR rev. Lunge @ 60/42,5 kg
– K2E / K290
600-400-200m
– run

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

Back squat pyramid
5x e2,5m
– 7-5-3-5-7 BS

8x e2m
1. 8 DL + 8 bar over burpee
2. 10 WB + 10 ring row

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

For 10min 3-5 rounds of:
– 3-5x Snatch DL

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

4x 6min pistettä, 2min lepoa välissä

1. piste
6min AMRAP Cindy

2. piste YGIG
– 2min sled push
– 2min sled pull
– 2min farmers carry

3. piste, 2 rnds
– 1min row
– 1min assault bike
– 1min skierg

4. piste, 6min AMRAP
– 100m run
– 2x10m lungewalk @1xKB on shoulder
– 2x10m iso karhu

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Bench press
5x e2,5m
– 6-5-4-3-2 bench press

run 400m

10x EMOM
– 5-10 kipping pull ups
– 8-15 air squats

run 400m

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

C+J skill training

Partner WOD
3 rounds For time of:
– 500/400m YGIG row
– 10 syncro bxj
– 20 syncro sit ups @ alt. 1xDB / partner
– 20 YGIG C+J
@ 50/35 kg

Intended stimulus: RPE 8/10

Viikko-ohjelma 13.-19.7.-26

CF WOD Strength 1 (ma)

Split jerk skill training

Squat clean + split jerk skill training

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

28xEMOM (30s on / 30s off)
1. kipping pull ups
2. push ups
3. air squats
4. run
5. abmat sit-ups
6. KBS
7. bike

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

Bench press pyramid
5x e2,5m
– 7-5-3-5-7 bench press

8x e2m
1. 6 BS + 8 seated ring PU
2. 10 KB SLDL + 2×8 KB russian twist

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSPU skill training

16x EMOM (30s on / 30s off) FQ
1. skin the cat
2. lateral box step overs
3. wall walks
4. DU

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

30-20-10
– FR rev. Lunge @ 50/35 kg
– K2E / K290
600-400-200m
– run

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

5x e2m
– 5 snatch grip DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

partner PU+BS Deload Linda

YGIG

10-9-8-7-6-5-4-3-2-1 reps of:
– strict pull up
– DB bench press @2×22,5/2×15 kg
– back squat

Intended stimulus: RPE 7/10

Viikko-ohjelma 6.-12.7.-26

CF WOD Strength 1 (ma)

5x e3m
– 3 BS
– 1 rope climb
– 3-6 ring dips

9x EMOM (40s on / 20s off)
1. SL glute bridge (20s R / 20s L)
2. Wallwalks
3. Front hold lungewalk

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Clean skill training

7x e3m (3min on / 3min off)
1. 21 abmat sit ups
+ 15 box jump overs
+ 9 squat clean
+ max T2B
2. rest

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 5 weighted pull ups / negative pull ups

5x e3m
– 5 DL
– 8 Bench press
– 2x10m FR lunge walk @ 2xKB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Weighted strict pull up /
negative weighted pull up
pyramid
5x e2,5m
– 5-3-1-3-5

15x EMOM
1. 6 Bench press
2. 12 alt. DB C+J
3. 20-40 DU

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Partner WOD, all YGIG except running

For time
– Run 800m together
– 80 air squats
– 80 ring row
– 80 good mornings

– Run 600m together
– 60 WB hold squats
– 60 push press @ barbell
– 60 KBS

– Run 400m together
– 40 WB thrusters
– 40 burpees
– 40 KB sumo DL high pulls

– Run 200m together
– 20 WB
– 20 pull ups
– 20 KB GTOH

TC 25min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

Snatch

5x e2,5m
– 5-4-3-2-1 DL
@ ascending weight

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Kipping pull up skill training

adniC, 12min AMRAP of:
– 1 pull up
– 2 push ups
– 3 air squats
add 1 pull up, 2 push ups and 3 air squats every round

Intended stimulus: RPE 8/10

Viikko-ohjelma 29.6-5.7.-26

CF WOD Strength 1 (ma)

Rope climb skill training

8x EMOM
1. 10 DL @ 50% 1RM
2. 100m run

8x EMOM
1. 8-16 push ups
2. 15-25 air squats

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Snatch skill training

Amanda
9-7-5 Reps For time:
– RMU
– Snatch 61/43 kg
TC 12min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL @ 65% 1RM / RIR 2-3

8x e2m
1. 10 WB + 5-10 pull ups
2. 6 Bench press + 10 KBS
@ 65% Bench press 1 RM / RIR 3

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

10x e1,5m
1. 5 weighted strict pull ups / negative pull ups
2. 5 Bench press

16x EMOM
1. 8-12 T2B
2. 6 box step up + shoulder press Right side
3. 6 box step up + shoulder press Left side
4. 20-40 DU

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

32min EMOM, 40s on / 20s off
1. KB swing (16/12 kg)
2. bicycle crunch
3. ring row
4. sled push
5. easy run
6. burpee broad jump
7. air squat
8. bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

C+J skill training

C+J

For 10 minutes, 3-5 rounds:
– 3 FS + 3 BS

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Partner WOD:
Eva Relay YGIG
5 rounds of:
– 800 meter Run
– 30 KBS 24/16kg
– 30 Pull-Ups

Intended stimulus: RPE 8/10

Viikko-ohjelma 22.-28.6.-26

CF WOD Strength 1 (ma)

5x e3m
– 3-4-5-5-5 weighted strict pull ups / negative pull ups
+ 3-4-5-5-5 BS

5x e2m
– 6-10 ring row
– 8-16 push ups
– remaining time DU AMRAP
– rest 30s

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

T2B skill training

Adrian
7 rounds For Time:
– 3 forward rolls / candlestick rolls
– 5 Wallwalks
– 7 T2B
– 9 Box Jumps (Rx: 75/60cm)
TC 20min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 BS

16x EMOM:
– 8-10 DL
– 6-10 bar over burpees
– 6-10 ring row
– 8-12 WB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

For 15min Snatch skill training

For 10min 3-5 rounds of:
– 3-5x Snatch DL

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Helen
3 rounds for time:
– 400m run
– 21 KBS @24/16 kg
– 12 Pull ups
TC 15min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Bench press pyramid
5x e2,5m
– 5-3-1-3-5 bench press

5x e3m
– 5-15 kipping pull ups
– 15-25 air squats
– 150-250m

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

C+J skill training

Partner WOD Laura
21min AMRAP of:
– 30 cal row
– 20 bar over burpees
– 10 power cleans @ 70/47,5 kg

Intended stimulus: RPE 8/10

Viikko-ohjelma 15.-21.6.-26

CF WOD Strength 1 (ma)

Split jerk skill training

5-8 rounds:
– 2-3 Clean + Jerk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

32xEMOM
1. Easy run
2. Side plank raises
3. Lungewalk
4. Seated press
5. DU
6. Hanging knee raises
7. SL glute bridge
8. Front Plate carry

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

10x e1,5m:
1. 5 FR rev. lunge Right leg
2. 5 FR rev. lunge Left leg

8x e2m:
1. 5 Bench Press + 10 KBS
2. 10 Ring Row + 10 WB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSW skill training

15x EMOM
1. 6 Bench Press
2. 6 Ring Row
3. 6 Box Jumps

Intended stimulus, koko treeni: RPE 5/10

CF WOD & Basics Metcon (to)

8x e3,5m:

1. 6-8 DL @ body weight + 200m run
TC 2,5min

2. 2,5min AMRAP:
– 5 pull ups
– 10 push ups
– 15 air squats

Intended stimulus: RPE 7/10

CF WOD Omatoimi (pe)

Hyvää juhannusta!

Mökkijumppa 2

AMRAP in 12 minutes

80 Lateral Hops Over-the-Dumbbell
60 Air Squats
40 Dumbbell Shoulder-to-Overheads (22,5/15 kg)

Intended stimulus: RPE 7/10

Viikko-ohjelma 8.-14.6.-26

CF WOD Strength 1 (ma)

Thruster pyramidi
5x e3m
8-5-3-6-10

16x EMOM
1. seated ring pull ups
2. push ups
3. air squats
4. FR KB carry

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Clean skill training
8x e1,5m

3 rounds For time:
– 15 T2B
– 40 DU
– 10 Cleans @ ascending weight

TC 15min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

nopeusvoima,
12x e1,5m for quality
– WB side throw
– yhden jalan hyppy for length
– räjähtävä punnerrus
– slam ball

8x e1,5m
1. Right side:
– 6 SL box squat
– 8 DB press
– 10 DB row
2. Left side:
– 6 SL box squat
– 8 DB press
– 10 DB row

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Skill training SL squat

15x EMOM
1. seated press
2. Pistol Squat
3. Kipping pull ups

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Basics Murph-mainen -alkutesti

20x EMOM
1. run
2. pull ups
3. push ups
4. air squats

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

8x e2m
– 3-pos. Snatch elimination

4x e2,5m:
– 10 DL @ body weight
– 200m run

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Ring skill training

Partner WOD:
10 rounds For time of:
A: 3 RMU / C2R / jumping RMU / assisted low ring RMU
B: 3 Back Squats
@ moderate weight

TC: 12min

Intended stimulus: RPE 8/10

Viikko-ohjelma 1.-7.6.-26

CF WOD Strength 1 (ma)

Nopeusvoima

slam ball
accelerating sprint run
heavy WB to high target

8x e2m
1. FR rev. lunge + bent over row
2. SL glute bridge + alt. V-ups

Intended stimulus, koko treeni: RPE 6/10

CF WOD Metcon 1 (ti)

Clean + Jerk skill training

10x EMOM
– Macho man
(= 3x power clean + 3 FS + 3 jerks)

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

KBS pyramidi

15xEMOM
1. 8 FS
2. 8 side plank hip abductions right leg
3. 8 seated press
4. 8 side plank hip abductions left leg
5. 8 seated ring pull ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Skill training kipping pull ups / C2B

15x EMOM (30s on / 30s off)
1. deficit push ups
2. DU
3. T2B
4. cossack squat
5. ring row

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Partner wod Hyrox-simulation

8x e5m:
At the start of every round, Buy in: run 300m together
1. YGIG 500/400m skierg
2. YGIG 60m sled push
3. YGIG 60m sled pull
4. YGIG 8×7,5m burpee broad jump
5. YGIG 500/400m row
6. YGIG 120m farmer carry
7. YGIG 8×7,5m lungewalk
8. YGIG 50 WB

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training
– Pressing Snatch Balance
– Drop Snatch

Snatch training

3 rounds of:
– 3-5x Snatch DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Murph
AMRAP-versiona

– 6min AMRAP run
– 6min AMRAP pull ups
– 6min AMRAP push ups
– 6min AMRAP air squats
– 6min AMRAP run

Intended stimulus: RPE 9/10

Viikko-ohjelma 25.-31.5.-26

CF WOD Strength 1 (ma)

In 15min find:
– Push press 1 RM

For 10 minutes (7-8 rounds), For Quality
– 1x clean pull
– 1x hang clean
– 1x squat clean

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

In 8min find:
– SL drop jump 1+1 highest of the day
3-4 yritystä

Intervallit 4x e6m (21min)
– 200m run
– 12 WB
– 10 T2B / 4 BMU
– AMRAP burpee box jump overs
TC 3min

– rest 3min

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

In 8min find:
– SL drop jump 1+1 highest of the day
3-4 yritystä

8x e2m
1. 2×6 single leg RDL + 10 bench press
2. 10 goblet squats + 2×6 SA KB/DB row

@70% 1 RM / RIR 2

Accumulate total of:
– 2min plank time

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Nopeusvoima
For 15min For Quality
– 3 tempo pull ups / C2B jumping pull up
– 5s ATX / sled push sprint
– 2×3 heavy DB snatch

In 15min find:
– Hip thrust 1+1 RM

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

32x EMOM (40s on / 20s off)
1. run
2. slam ball
3. box step overs
4. KBS
5. waiter walk
6. pull ups
7. sled pull
8. side lunge + plate pull (20s R + 20s L)

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

In 15min find:
– rev. FR Lunge 1+1 RM

12xEMOM (30s on / 30s off)
1. seated ring pull ups
2. alt. V-ups
3. american KBS

Intended stimulus: RPE 8/10

CF WOD Metcon 2 (pe)

10min Snatch skill training

15min AMRAP of:
– 5 wall walks
– 50 DU
– 10 Snatch @ascending weight
1: 25/30 kg
2: 30/40 kg
3: 37,5/50 kg
4: 45/60 kg

Intended stimulus: RPE 8/10

Viikko-ohjelma 18.-24.5.-26

CF WOD Strength 1 (ma)

8x e1,5m
– 3-pos. Squat Clean (taskulta-polvelta-maasta)

8x e2m
1. 5+5 SL Hip thrust @ 30-50% 1 RM
+ 3-5 negative pull ups
2. 5 push press @ 30-50% 1 RM
+ 10 alt. V-ups

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

20min T2B Skill training

12xEMOM
1. 3 Wall walks
2. DU (20s on / 40s off)
3. 1 rope climb / 3 floor to stand rope climb

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

Fight Gone Bad:ish
3 Rnds for total reps in 17 minutes
(18xEMOM)
1. WB thrusters
2. KBS
3. box step ups
4. abmat sit ups
5. push ups to renegade row @ 2×12,5/8kg DB
6. rest

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

32xEMOM (30-40s on / 20-30s off)
1. Box step overs
2. sumo DL high pulls
3. alt. SL drop jumps
4. Lat Pull over and thoracic stretch with plate
5. wind mill (20s R / 20s L)
6. plate calf raises (Rx+: 20s R / 20s L)
7. reverse plank
8. russian twist

Intended stimulus, koko treeni: RPE 6/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana unilateraali voima ja huoltoa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e3m:
– 5 Front Squat with 1s pause at bottom position @70-75 % 1RM

8x e2m
1. 10 DL + 2×10 standing DB press
2. 10 pull ups / 5 negative pull ups + 2×10 lying bicycle crunch

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

3x e1,5m FQ
– 3-pos. snatch high pull (taskulta-polvelta-maasta)

3x e1,5m FQ
– 3-pos. snatch high pull + 1x no jump power snatch

4x e1,5m FQ
– 1x snatch high pull + 2-3x no jump power snatch

5x e2m
8 alt. FR rev. lunge
@ 30-50% 1 RM
+ 5+5 SA DB/KB row @15-20/8-12,5 kg

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner wod Hyrox-simulation

8x e5m:
At the start of every round, Buy in: run 300m together
1. YGIG 500/400m skierg
2. YGIG 60m sled push @ kelkka + 62,5 / 32,5 kg
3. YGIG 60m sled pull @ pikkukelkka + 62,5 / 42,5 kg
4. YGIG 8×7,5m burpee broad jump
5. YGIG 500/400m row
6. YGIG 120m farmer carry @ 2x 16/12 kg
7. YGIG 8×7,5m lungewalk @ 16/12kg on shoulder
8. YGIG 50 WB

Intended stimulus: RPE 6/10

Viikko-ohjelma 11.-17.5.-26

CF WOD Strength 1 (ma)

10x e3m

1.-4. 3x push press
@80-85-90-90% 1RM

5.-7. 1x power clean + 1x hang squat clean + 1x squat clean
@ lisää kuormaa kierroksittain, 70-80% SqCl 1RM

8.-10. 1x squat clean + 3x FS
@ lisää kuormaa kierroksittain, 80-90% SqCl 1RM

Intended stimulus, koko treeni: RPE 8/10

CF WOD Strength 2 (ti)

10x e2m
1. 5-3-3-3-5 Hip Thrust right leg
2. 5-3-3-3-5 Hip thrust left leg
@75-85-85-85-85% 1 RM
+ jokaisen sarjan jälkeen 4x T-plank rotation

4x e2,5m
1 rnd of:
– 8 pull ups
– 11 push ups
– 14 alt. DB Snatch
– rest remaining time

Intended stimulus, koko treeni: RPE 8/10

CF Basics Metcon (ti)

4x intervallit FT,
4x e7m
1. & 3.
– 17/21 cal row
– 15 burpees
– 9 hanging knee raises
TC 4min
– 3 min active recovery

2. & 4. Scaled mini Helen
– 400m run
– 21 KBS
– 12 Pull ups
TC 4min
– 3 min active recovery

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

8x e1,5m
– 1 power snatch + 1 hang squat snatch + 1 OHS
@Fow Quality, easy to moderate weight

Nancy
5 rounds for time of:
– 400m run
– 15 OHS @ 42,5 / 30 kg

Intended stimulus, koko treeni: RPE 8/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana unilateraali voima ja huoltoa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

nopeusvoima, For 15min for quality
– 3 high target heavy WB
– 3 slam ball backward throw
– 3 slam ball
– 2×3 skater jumps / explosive side lunges

8x e2m
1. 8 bench press + 6-8 box step ups to DB press right side
2. 8 ring row + 6-8 box step ups to DB press left side

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

10x e2m
1. 5-3-5-3-5 rev. FR lunge right leg
2. 5-3-5-3-5 rev. FR lunge left leg
@75-85-85-90-90% 1 RM
+ jokaisen sarjan jälkeen 6x SA bent over row

9xEMOM (40s on / 20s off)
1. T2B
2. Wall Walks
3. DU

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

15min HSPU skill work

Diane
21-15-9
– DL @102,5 / 70 kg
– HSPU
TC 12min

Intended stimulus: RPE 7/10

Viikko-ohjelma 4.-10.5.-26

CF WOD Strength 1 (ma)

8x e1,5m
– 3 power snatch + 1 OHS
@Laatu edellä easy to moderate weight

10x e1,5m
1. 3-5-3-5-3 Hip Thrust right leg
2. 3-5-3-5-3 Hip thrust left leg
@75-75-80-80-85% 1 RM

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 2 (ti)

5x e3m
3-5-3-5-3
push press
@80-80-85-85-90% 1RM

12xEMOM
1. 8+8 seated DB press
2. 40 DU
3. 8 seated ring chin ups
4. 12 box step ups

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (ti)

Partner hero wod
30min AMRAP

Kraus
200m run together
30 YGIG pull-up
30 YGIG HR push-up
4 DL each @body weight

Scott
400-25-25
4 deadlifts

Good
600-20-20
4 deadlifts

Cully
800-15-15
4 deadlifts

rest 30s after every hero

remaining time
– box step ups

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

Clean skill work

5x e3m (1min on/ 2min off)
– 8 T2B (long unbroken set)
– AMRAP Clean @ 85/60 kg (heavy weight)

Intended stimulus, koko treeni: RPE 8/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana unilateraali voima ja huoltoa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e3m
– 5 Back Squats
@ RIR 2

8x e1,5m (12min)
1. AMRAP, Buy in:
– 2x (Burpee + GTOH)
– 4 Goblet strict press
– 3+3 bent over row
– 8 Goblet squats
– 10 KBS
@1xKB 16-20 / 12-16 kg
– Remaining time AMRAP: abmat sit ups
2. rest

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

10x e1,5m
1. 5-3-3-3-5 rev. FR lunge right leg
2. 5-3-3-3-5 rev. FR lunge left leg
@75-85-85-85-85% 1 RM

12xEMOM (30s on / 30s off)
1. slow negative RMU on low rings
2. Wall Walks
3. Box jumps
4. rope climb / floor to stand rope climb

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

Partner Barbara

5 rounds YGIG For Time:
– 20 pull ups
– 30 push ups
– 40 sit ups
– 50 air squats
– 3min ”rest” = run 400m together

TC 35min

Intended stimulus: RPE 8/10

Viikko-ohjelma 27.4.-3.5.-26

CF WOD Strength 1 (ma)

15x e2m
1.-5. 3x push press @ 80% 1 RM (maasta)

6.-10. 3x power clean + 1x STOH
@ work towards challenging weight

11.-15. 3x FS + 3x 3s jerk dip hold
@ work towards 80% FS 1 RM / 110% push press 1RM

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 2 (ti)

15min RMU skill training

10x e1,5m
1. 3-3-3-3-5 Hip Thrust right leg
2. 3-3-3-3-5 Hip thrust left leg
@80% 1 RM

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (ti)

35x EMOM (40s on / 20s off)
1. side lunge + plate drag
2. push up + plank plate drag
3. KBS
4. Bike
5. half kneeling SA DB bicep curl to press (20s R / 20s L)
6. sled push
7. hanging knee raises

Intended stimulus: RPE 6/10

CF WOD Metcon 1 (ke)

15min Power Snatch skill training

10xEMOM
1. 8x bar over burpee + AMRAP Snatch
2. rest
@ 30/40 kg

immediately after (1min rest): 5min to find heavy power snatch of the day

Intended stimulus, koko treeni: RPE 7/10

CF Foundations, The Fix

Vappuviikolla ei The Fixiä

CF Basics Strength

Vappuviikolla ei CF Basicsiä torstaina.

CF WOD Strength 3 (to)

Nopeusvoima 15min
– 5-10-5m shuttle run
– 3x explosive push up
– 3x high box jump
– 3x jumping / tempo pull ups

10x e1,5m
1. 3-5-3-5-3 rev. FR lunge right leg
2. 3-5-3-5-3 rev. FR lunge left leg
@75-75-80-80-85% 1 RM

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

Partner WOD

4 rnds For Time of:
– 10 YGIG wall walks
– 20 syncro DL @70/47,5 kg
– 80 YGIG DU
– 20 syncro WB

TC 30 min

Intended stimulus: RPE 8/10

Viikko-ohjelma 20.-26.4.-26

CF WOD Strength 1 (ma)

5x e2,5m
– 3-5 tempo 30X3 pull ups / negative PU @ RIR 2-3

16xEMOM
1. DU (20s on / 40s off)
2. SA DB bench press (20s R / 20s L / 20s off)
3. 5 T2B / toes-to-low target
4. 3 Wall walks

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

8x e1,5m
– 3-pos. Squat Snatch

15xEMOM
1. 5+5 SL Hip thrust @ 30-50% 1 RM
2. 5 push press @ 30-50% 1 RM
3. 10 alt. FR rev. lunge @ 30-50% 1 RM
4. 5+5 SA DB/KB row @15-20/8-12,5 kg
5. rest

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

Fat Amy

For Time
– 50 Air Squats
– 10 Burpees
– 40 Sit-Ups
– 10 Burpees
– 30 alt. Lunges
– 10 Burpees
– 20 KBS 16/12 kg
– 10 Burpees
– 10 m Bear Crawl
– 10 Burpees
– 20 KBS 16/12 kg
– 10 Burpees
– 30 alt. Lunges
– 10 Burpees
– 40 Sit-Ups
– 10 Burpees
– 50 Air Squats
TC: 20min

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

32xEMOM (30-40s on / 20-30s off)
1. Box step overs
2. sumo DL high pulls
3. Standing bicycle crunches
4. Lat Pull over and thoracic stretch with plate
5. bear walk
6. plate calf raises
7. crab hip thrust
8. wind mill (20s R / 20s L)

Intended stimulus, koko treeni: RPE 6/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana olkapään ja takaketjun huolto.

Olkapää- ja selkävaivaiset HOX!

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e2,5m:
– 5 Front Squat with 1s pause at bottom position @60-70 % 1RM

8x e2m
1. 8 pull ups / 4 negative pull ups + 2×8 side lunge
2. 8 DL + 2×8 standing DB press

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

Nopeusvoima 12min
– 2x2x3 WB side throw @ split jerk position R / L-leg in front
– ~10m sled push sprint / ATX high gear pushing sprint
– 3 high target heavy WB

5x e1,5m FQ
– 2x power clean + 2x split jerk
5x e1,5m FQ
– 2x (Clean & Split jerk)

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner Kelly

5 rounds For Time with a partner:
– 400m run together
– YGIG 30 box jumps (50/60 cm)
– YGIG 30 wall-ball shots (6/9 kg)

TC 30min

Intended stimulus: RPE 6/10

Viikko-ohjelma 13.-19.4.-26

CF WOD Strength 1 (ma)

For 15min (6-8 rnds)
– 3-3-3-(3)-2-2-2-(2) Power Snatch
Work towards heavy set

10x e1,5m
1. 3-3-3-3-5 rev. FR lunge right leg
2. 3-3-3-3-5 rev. FR lunge left leg
@80% 1 RM

Intended stimulus, koko treeni: RPE 8/10

CF WOD Strength 2 (ti)

5x e3m
3-5-3-5-3
push press
@75-75-80-80-85% 1RM

16xEMOM nopeusvoima, For Quality
1. 5 T2B
2. 3 High Bxj
3. 3 explosive ring row
4. 3 explosive push up

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (ti)

Hyrox-mainen

A) patteri, 6x e2m
1. Row
2. AMRAP:
– 8 WB
– 8 hanging knee raises
3. Rest

B) patteri 6x e2m
1. bike
2. AMRAP:
– 8 lunge walk steps @16/12kg KB
– 8 burpee broad jumps
3. rest

C) patteri 6x e2m
1. juoksu
2. AMRAP: sled push + sled pull
3. rest

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

For 10min
– 3-3-2-2-1
Squat Clean
work towards heavy

Scaled Awful Annie
– 50 DU
– 50 Abmat sit-ups
– 5 Cleans 85/60 kg
– 40 DU
– 40 Abmat sit-ups
– 4 Cleans 85/60 kg
– 30 DU
– 30 Abmat sit-ups
– 3 Cleans 85/60 kg
– 20 DU
– 20 Abmat sit-ups
– 2 Cleans 85/60 kg
– 10 DU
– 10 Abmat sit-ups
– 1 Cleans 85/60 kg

Intended stimulus, koko treeni: RPE 8/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana unilateraali liikkuvuus ja voima lihaksen ääriasennossa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 3/10 RPE

CF Basics Strength (to)

KBS pyramidi
5x e3m
8-6-4-7-10 KBS

15xEMOM
1. 8 FS
2. 8 side plank hip abductions right leg
3. 8 feet elevated push ups
4. 8 side plank hip abductions left leg
5. 2×8 single arm DB row

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

10x e1,5m
1. 3-5-3-5-3 Hip Thrust right leg
2. 3-5-3-5-3 Hip thrust left leg
@70-70-75-75-80% 1 RM

10 rounds of:
– 3 back squats @50% 1 RM
– 3 RMU / C2R / aided RMU transitions on low rings

Intended stimulus: RPE 8/10

CF WOD Metcon 2 (la)

Svedbergin sarja- tyylinen Partner WOD, 2 rnds of 3 sets
1) 10 alt. hang DB snatches
2) 10 (5+5) DB push press
3) 10 alt. jumping lunges
4) 10 V-ups
5) 10 (5+5) DB thrusters
6) 10 (5+5) renegade rows with push up

1. kierros:
1:n sarja
1,2,3,4,5,6,
2:n sarja
1 2,, 3 4,, 5 6,,
3:s sarja
1 2 3,,, 4 5 6,,,
rest 2 minutes
2. kierros: 3:s, 2:n ja 1:n sarja
TC 32min

Intended stimulus: RPE 8/10

Viikko-ohjelma 6.-12.4.-26

Huom. Poikkeuksellinen viikkolukkari.

CF WOD Metcon 1 (ma)

2. Pääsiäispäivä, ei valmennusta paikalla.

Fat Amy

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 1 (ti)

10x e2m
1. 3 push press @75% 1RM
2. 3-pos. clean

4-5 rounds at own pace
– 2 squat cleans
work with semi challenging weight
TC 10min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (ti)

Fight Gone Bad:ish
3 Rnds for total reps in 17 minutes
1. WB thrusters
2. DL 50/35 kg
3. box step ups
4. abmat sit ups
5. floor to stand rope climb
6. rest

Intended stimulus: RPE 7/10

CF WOD Strength 2 (ke)

10x e1,5m
1. 3-5-3-5-3 rev. FS lunge right leg
2. 3-5-3-5-3 rev. FS lunge left leg
@70-70-75-75-80% 1 RM

12x EMOM
1. 12 T2B
2. 4 wall walks
3. 40 DU
4. 12 alt. DB Snatch @22,5/15 kg

Intended stimulus, koko treeni: RPE 7/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana liikkuvuus ja voima lihaksen ääriasennossa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e3m
– 6 Back Squats
@ RIR 2-3

4x e3m (1,5 min on / off)
– 5+5 1-leg RDL
– 4+4 SA KBS
– 3+3 alt. lunges
– 2+2 SA push press
– 2 GTOH
– max rep push ups
@20/12,5 kg DB

Accumulate:
– 2×30 SL plate calf raises

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

For 10min
– Power Snatch + OHS

Quarterfinals workout 1

For time
– 10 2×7,5m shuttle runs
– 20 OHS @52/36 kg
– 30 bar over burpees
rest 1 minute
– 30 bar over burpees
– 20 OHS
– 10 2×7,5m shuttle runs
TC 12min

Intended stimulus: RPE 8/10

CF WOD Strength 3 (la)

12min Nopeusvoima
– hips to bar
– HSPU
– SL drop jump

15x e75s
1. 3 Hip thrusts right leg @70% 1RM
2. 3 Hip thrusts left leg @70% 1RM
3. 5 BMU / C2B pull ups / pull ups

Intended stimulus: RPE 7/10