Ma

a) Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions

b) 4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (15/22.5 kg)

 

Ti

a) Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch

b) ”Amanda”

For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)

 

Ke

AMRAP 20:
800-m run
10 rope climbs (4.6-m.)
– Partners run together and split rope climbs as needed.

To

Lepo

 

Pe

a) 5 sets for load:

3 power cleans
6 alternating front rack lunges

b) Post-workout:
3 sets:
20 weighted GHD hip extensions/ barbell good mornings
La
a) Pre-workout:
5 sets:
5 SOTS presses
b) AMRAP 12:
50 box jumps (51/61 cm)
50 pull-ups
50 overhead squats (29/43 kg)
50 wall-ball shots (6/9 kg)
35/50-cal. Row
Su
Lepo

Viikko-ohjelma 19.-25.9.

Ma

AMRAP 5:
12 toes-to-bars
12 squat snatches (25/34 kg)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (29/43 kg)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (34/52 kg)

 

Ti

a) Pre-workout:
EMOM 7:
3 muscle-ups

b) 5 rounds for time:
15 strict ring dips
300-m run

 

Ke

a) For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)

b) Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

 

To

Lepo

 

Pe

a) Pre-workout:
On a 8:00 clock for load:
Build to a 2-rep push press from the floor

b) AMRAP 10:
5 push presses (43/61 kg)
3 L pull-ups

 

La

a) 5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

b) Post-workout:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

 

Su

Lepo


 

Viikko-ohjelma 12.-18.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

  • aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
  • iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.


Ma

a) For load

7 sets for load:
3 sumo deadlifts

b) Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/34 kg)
Ti
EMOM 16:
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.
Ke
a) Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
b) PARTNER AMRAP 10:
35 double-unders
7 DB thrusters (15/22.5 kg)
– Alternate complete rounds with your partner.

One partner will complete an entire round while the other partner rests. Alternate complete rounds.

To
Lepo
Pe
a) Partner workout:
For time:
60 hang power cleans (43/29 kg)
80 deadlifts
800/1,000-m row
– Resting partner must hold the barbell in the front rack position during the row.
Both athletes will work together to complete the reps. One athlete works at a time, but athletes can switch as often as they choose. Once athletes get to the row, the resting partner must be holding the barbell in the front rack position prior to the working athlete starting on the rower.
b) Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
La
a) 5 sets for load:
5 back squats
b) Post workout:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)
Su
Lepo

PÄIVITETYT VARAUSEHDOT SYYSKUULLE ja Viikko-ohjelma 5.-11.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

  • aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
  • iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.


Viikko-ohjelma 5.-11.9.2022

Ma

a) Pre-workout:
EMOM 5:
1-3 low-ring muscle-ups

b) 10 rounds for time:
9 toes-to-bars
3 wall walks

 

Ti

a) For time:
12-9-6-9-12:
Front squats (47/70 kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

b) Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

 

Ke

a)Pre-workout:
On a 10:00 clock:
Rope climb practice

b) 5 rounds for reps:
400-m run
1:00 max burpee + push-up

 

To

Lepo

 

Pe

a) ”Grace or Isabel”

For time:
30 clean and jerks (43/61 kg)

or

For time:
30 snatches (43/61 kg)

b) Post-workout:
Accumulate:
400-m overhead plate carry

 

La

a) 5 rounds for time:
20 box jumps (51/61 cm)
16 single KB lunges (24/32 kg)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.

b) Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side

 

Su

Lepo


 

SAUNOISTA TIEDOTE sekä Viikko-ohjelma 29.8.-4.9.

Heippa Voimalaiset!

Vallitsevan sähkömarkkinatilanteen vuoksi joudumme valitettavasti sulkemaan saunat pois asiakaskäytöstä to 1.9.2022 alkaen, ainakin hetkellisesti.

Myö ollaan kiinnostuneita, moniako teistä saunojen käyttö koskettaa tai moniko teistä toivoisi jonkinlaista ratkaisua, jotta tulevaisuudessa saunat olisivat jälleen käytössä. Kerro meille mielipiteesi joko kommenttikentässä, Kertulle vastaanotossa tai lähetä meille sähköpostia osoitteeseen info@thevoima.fi

Toivomme teiltä ymmärrystä tilannetta kohtaan ja että tilanne helpottuisi kaikkien kannalta, myös teillä kaikilla kotona, mahdollisimman pian! 🙏

Toivottaa: The Voiman ja CF Imatran henkilökunta


 

 

HUOMIO!  Nyt on kesä kohtsillee lusittu ja aika palata takaisin sorvin ääreen!😅

Tämä viikko on viimeinen viikko kesäaikataulusta ja ensi viikosta siirrytäänkin takaisin talviaikatauluun, jossa treenipäivät ovat ma-ti-ke ja pe-la (vakio lepopäivät siis to ja su).

Ensi viikolla jatkuu myös Punttitunnit ti ja to (satunnaisesti ti päivä korvaantuu lauantailla) ja torstai-iltaan palaa mobbailu <3

IhQ syksyn alkua!


Ma

a) Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

b) 7 sets for load:
1 squat snatch

 

Ti

a) 3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (29/43 kg)
2:00 calorie row
– Rest 1:00 after each movement

b) Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

 

Ke

a) Pre-workout:
EMOM 8:
2 hang squat cleans

b) 5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (47/70 kg)
– No rest between rounds.

 

To

a) Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

b) 6 rounds for time:
6 power snatches (34/52 kg)
9 overhead squats
12 box jump-overs (51/61 cm)

 

Pe

For time with a partner:
200-m KB farmers carry (16/24kg)
800-m run
200-m KB front-rack carry
40 DB man makers (15/22.5 kg)
200-m KB front-rack carry
800-m run
200-m KB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

 

La-Su

Omatoimi Open gym


 

Viikko-ohjelma 22.-28.8.

Next period’s  FOCUS

THE SNATCH AND AMANDA BENCHMARK

In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.

Amanda
For time:
9-7-5
Squat snatches (95/135 lb)
Muscle-ups

Each week we focus on different versions and components of the snatch.

Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads

Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.

Good luck and see you on the leaderboard!

 


Ma

a) Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch

b) AMRAP 12:
9 ring rows
3 overhead squats (29/43 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

 

Ti

a) Pre-workout:
Build to heavy 3-rep deadlift

b) 10 x 1:00 rounds for reps:
3 deadlifts (93/143 kg)
Max double-unders
– Rest 2:00 between rounds

 

Ke

a) 5 rounds for time:
20 wall-ball shots (6/9 kg) (3.4/3.6 m)
10 med-ball weighted pull-ups (6/9 kg) or strict pull ups or assisted srtict pull ups

b) Post-workout:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

 

To

a) AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows

b) Post-workout:
3 sets:
10 DB Bulgarian split squats/leg

 

Pe

For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (12/16 kg)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar

 

La-Su

Omatoimi open gym


 

Viikko-ohjelma 15.-21.8.

Ma

a) 6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

b) Post-workout:
3 sets:
1:00 plank hold
20 GHD hip extensions

 

Ti

”The Standard”

For time with a partner:
30 clean and jerks (43/61 kg)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

Ke
a) Pre-workout:
1 set:
500-m row
b) 4 rounds for time with partner:
400/500-m row
50 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a wall-sit.
To
a)

For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61 cm)

b) Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
Pe
CF Imatra goes Saunalautta
-katso ohjelmatiedot salin seinältä tai faceryhmästä
-lisätietoja Suvilta 0400 543145
La-Su
Omatoimi Open gym

Viikko-ohjelma 8.-14.8.

Ma

a) Pre-workout:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

b) For reps:
1:00 KB swings (16/24 kg)
1:00 spin bike
2:00 KB swings
2:00 spin bike
3:00 KB swings
3:00 spin bike

 

Ti

a) 5 rounds for time:
400/500-m row
1:00 handstand push-ups

b) Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Ke

2021 Event 10

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

 

To

a) For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

 

b) Post-workout:
1 set:
400-m front rack walk (29/43 kg)

 

Pe

a) Pre-workout:
EMOM 8:
5 sumo deadlift

b) AMRAP 15:
5 strict chin-ups
10 inclune DB bench press (15/22.5 kg)
15  DB deadlifts

 

La-Su

Omatoimi Open gym


 

Viikko-ohjelma 1.-7.8.

Ma

a) For time:

AMRAP 25:
400-m run
– Rest 1:00 between runs.

b) Post-workout:
For completion:
100 abmat sit-ups
Ti
”CrossFit Total”

For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift

 

Ke

a) Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets

b) AMRAP 10:
1-2-3-4…
DB Turkish get-up (15/22.5 kg)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

 

To

a) 4 rounds for time:
5 squat cleans (47/70 kg)
20 hand-release push-ups
80 double-unders

b) Post-workout:
EMOM 7:
1 hang clean (squat or power)

 

Pe

a) Pre-workout:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.

b) For time:
50 sit-ups
40 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

 

La-Su:

Omatoimi Open gym


Viikko-ohjelma 25.-31.7.

Ma

For time:
400/500-m row
then…
24-18-12:
Power snatches (25/34 kg)
12-9-6:
Bar muscle-ups/ c2b pull-ups
then…
400m run

 

Ti

a) Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.

 

b) For time:
150 double-unders
30 KB box step-ups (16/24 kg) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

 

Ke

a) ”Happy Star”

For time:
300-m run
5 burpee box overs (51/61 cm)
5 thrusters (43/61 kg)
300-m run
7 burpee box overs
7 thrusters (47/65 kg)
300-m run
9 burpee box overs
9 thrusters (50/70 kg)
300-m run
11 burpee box overs
11 thrusters (52/75 kg)

b) Post-workout:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets

 

To

Heavy day

a) 7 sets for load:
3 hang power cleans

b) Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

 

Pe

a) Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

b) 2007 Event 1

For time:
1000-m row or run
then…
5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

 

La-Su:

omatoimi Open gym