Viikko-ohjelma 13.-19.5.-24

Maanantai

PARTNER WORKOUT

10 total rounds for time:

15-calorie Row

9 deadlifts (43/61 kg)

6 push jerks

3 squat snatches

– One partner completes a full round while the other rests.

 

Tiistai

A) AMRAP 9:

10 strict ring dips

15 KB swings (24/32 kg)

B) 3 sets:

10 left-arm KB step-back lunges 

10 left-arm KB side bends

10 right-arm KB step-back lunges 

10 right-arm KB side bends

– Perform all reps on one arm unbroken.

– Step back for the lunges with the leg opposite of the KB.

 

Keskiviikko

5 rounds for time with a partner:

400-m run

40 alternating single-leg squats 

– Run together and break up the squats as needed.

 

Torstai

Lepo

 

Perjantai

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of HSPU/ pike push ups/ push ups (or from knees)

 

Lauantai

A) Pre workout

4x 10 mb cleans

B) For reps:

AMRAP 2: 

Knees-to-elbows / knees to armpits / hanging knee raises

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

7 wall-ball shots (6/9 kg) (2.7/3 m)

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

7 wall-ball shots (6/9 kg) (2.7/3 m) 

9 box jump-overs (51/61 cm)

 

Sunnuntai

Lepo

Viikko-ohjelma 6.-12.5.-24

Maanantai

A) 3 rounds for time:
30 GHD sit-ups
30 power snatches (25/34 kg)

B) For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.

 

Tiistai

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

Keskiviikko

A) For time:
1,600-m run
2,000-m row
1,600-m run

B) Every 2:00 × 4 sets:
5 box jumps
– Increase the height of the box with each set

 

Torstai

Lepo

 

Perjantai

A) For time:
21 thrusters (29/43 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

B) Accumulate:
2:00 L-sit hold

Lauantai

A) Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.

B)
3 rounds for time:
15 burpees-to-target
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.

 

Sunnuntai

Lepo


 

Viikko-ohjelma 29.4.-5.5.-24

Maanantai

A) AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges

B) Accumulate:
30 KB Turkish get-ups

 

Tiistai

Sapen Vappuerikoinen

 

Keskiviikko

Lepo

 

Torstai

Lepo/rästi

 

Perjantai

A) Back squat:
10-10-7-7-4-4-1-1

B) Post-workout:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30)

 

Lauantai

For time:
21-15-9:
DB man makers (15/22.5 kg)
– Perform a 30.5-m farmers carry after each set.

Sunnuntai

Lepo


 

Viikko-ohjelma 22.-28.4.-24

Ma

a) For time:

50 sumo deadlift high pulls (29/43 kg)
40 ring dips
30 bar-facing burpees

b)
3 rep sumo deadlift

 

Ti

A) EMOM 8:
3 power cleans
– Build in load every minute, maintaining technique.
B) AMRAP 12:
42 Du
6 squat cleans (43/61kg)

 

Ke

5 rounds for time:
15 chest-to-bar pull-ups

7.5 m handstand walk

 

To

Lepo

 

Pe

For time:
40 burpee box-overs
30 deadlifts (61/84 kg)
20 overhead squats

 

La

3 x AMRAP 6:
Run 800 m
Max wall-ball shots (6/9 kg) (2.7/3 m) in remaining time.
– Rest 1:00 between AMRAPs.

 

Su

Lepo


 

 

 

Viikko-ohjelma 15.-21.4.-24

Ma

AMRAP 10’

  • 6 muscle-ups
  • 6 alt devil’s presses (15/22,5 kg)

 

Ti

For time with a partner:
50-40-30-20-10
Calorie row
– Partner 1 completes the first set of calories, while partner 2 performs 15 wall-ball shots (14/20
lb)(9/10 ft). Then, switch.

Ke

10 rounds for time:

  • 9 toes-to-bars
  • 3 wall walks

 

To

Lepo

 

Pe

”HELEN”
3 rounds For time

  • 400-m run
  • 21 KB swings (16/24 kg)
  • 12 pull-ups

 

La

”GRACE”
For time

  • 30 clean and jerks (43/61 kg)

 

Su

Lepo


 

Viikko-ohjelma 8.-14.4.-24

Ma

emom 36 (30/30)

  1. Ac
  2. turkish getup R
  3. turkish getup L
  4.  Jump rope (Du/crossovers/Su)
  5. hs hold
  6. Air squat w stance varioations

 

Ti

a) 12 min For quality

  • 8-10 bench press
  • 30s rest
  • 16-20 gorilla row
  • 1-2 min rest

b) 12 min for quality

  • 8-10 goblet cyclist squat
  • 30s rest
  • 8+8 split stance dual DB RDL
  • 1-2 min rest

 

Ke

emom 36 (30/30)

  1. Mixed kb carry (OH+FR)
  2. mixed kb carry (FR+OH)
  3. shuttle run
  4. side plank hold R
  5. side plank hold L
  6. row

 

To

Lepo

 

Pe

Ulla Koiviston muistojumppa

  • tarkemmat tiedot salin seinällä

 

La

In teams of 3 (1 works, 2 rests)

For time

  • 1500m row
  • 75 t2b
  • 75 snatch @40/30kg
  • 75 burpee over rower
  • 1500m row

Tc 30 min

 

Su

Lepo


 

Viikko-ohjelma 1.-7.4.-24

Ma

Sapen yllärijumppa, tuu paikalle ja koe iha ite🥳🫶🏻

 

Ti

A) power snatch

  • 3 rm Tng @ 15 min

B) ”Isabel”

For time

  • 30 Snatch @61/43kg

 

Ke

E1,5m for 24 mins

  1. 1 round ”Cindy”
  2. 250/200m row
  3. 1 round DB DT
  4. 10 Burbee box over

 

To

Lepo

 

Pe

A) Power clean

  • 3rm Tng @ 15 min

B) Partner amrap 10’ (1 min yg-1min ig)

  • 6 burpee over bar
  • max rep Front squat

Rx= 60/40kg

 

La

4 x 6min amrap w partner

  1. 2 wall walk + 6 jumping lunge
  2. 6 t2r + 6 bxj
  3. 1-2 rope climb + 6 shuttle run
  4. 6 pistol squat + 6 cal row

-YGIG, switch after 1 round

 

Su

Lepo


 

Viikko-ohjelma 25.-31.3.-24

Ma

a) Emom 12

  1. 6 hspu + 12 kbs @24/16kg
  2. 6 t2b + 12 DB goblet reverse lunge @22,5/15kg
  3. rest

b) emom 8 (30/30)

  1. Plate situp
  2. Seated plate twist
  3. plate shoulder taps

Ti

a) Power snatch

  • 4 rm in 15 min (Tng)

b) 3 x 2 min amrap – 1 min rest

  • 6x alt. 1-arm devils press @22,5/15kg
  • 6x bx step over w DB

 

Ke

Emom 30

  1. 1-3 rope climb
  2. 30s shuttle run
  3. 1-3 wall walk
  4. 30s bxj
  5. 1-3 bmu / 4-6 c2b / pull up
  6. 30s ac

 

To

a) Power clean

  • 4 rm in 15 min (Tng)

b) For time w partner

  • 100 du
  • 20 hang power clean
  • 30 front squat
  • 40 jerk
  • 100 du

Tc 10

Rx: 60/40kg

 

Pe-Su

Lepo / omatoimi omalla avaimella

  • Hyvää Pääsiäistä! (Ei ohjattuja wodeja)

 

Viikko-ohjelma 18.-24.3.-24

Ma

a) emom 8

  1. 6-8 kipping hspu
  2. 15 air squat

Rest 4 min

b) emom 8

  1. 2-4 bmu/c2b/pull up
  2. 16 lunge

c) Tabata

  1. hollow rock
  2. arch rock

 

Ti

a) Power snatch

  • 5rm in 15 min (tng)

b) Amrap 9

  • 9 bxj
  • 9 kbs @32/24kg
  • 9 push up

 

Ke

E5m x 4 with partner

  • 15 cal row
  • 12 DB thruster @ 2x 15/10kg
  • 9 t2b

To

Lepo

 

Pe

a) power clean

  • 5 rm in 15 min (Tng)

b) Grace

For time

  • 30 c & j @61/43kg

 

La

Partner amrap 30

  • 80 Du
  • 40 wb
  • 20 deadlift @100/70kg
  • 10 burpee over bar

 

Su

Lepo


 

Viikko-ohjelma 11.-17.3.-24

Maanantai

Emom 36 (30/30)

  1. du
  2. ring row
  3. wb
  4. hollow rock
  5. arch rock
  6. alt pistol squat

 

Tiistai

a) emom 10

  • 2x 1 power clean + 1 push jerk (tng)

b) 15 min For quality

  • 8+8 1-arm DB bent over row
  • 30s rest
  • 8+8 landmine press
  • 30s rest
  • 8+8 1-leg KB deadlift
  • 1 min rest

 

 

Keskiviikko

Partner amrap 25′ (YGIG)

  • 20 snatch @ 40/30kg
  • 20 pull up
  • 20 FR reverse lunge @40/30kg
  • 20 push up

 

Torstai

Lepo

 

Perjantai

Emom 32 (30/30)

  1. T2r
  2. shuttle run
  3. wall walk
  4. bike
  5. rope climb
  6. row
  7. hs hold
  8. air squat

 

Lauantai

OPEN 24.3

 

Sunnuntai

Lepo


 

Viikko-ohjelma 4.-10.3.-24

Maanantai

e2m For 40 min with partner

  1. rope climb practice (YGIG)
  2. jumps rope practice (YGIG)
  3. walking lunge (YGIG)
  4. ac (together)

 

Tiistai

a) C & J Complex

e2m x 5

  • 1 deadlift + 1 hang clean + 1 front squat + 1 jerk

b) Partner amrap 10′

1 min work/ 1 min rest

  • 6 deadlift @100/70 kg
  • max rep Burpee over bar

 

Keskiviikko

”Fight gone bad”

3 rounds of

  • 1 min wb
  • 1 min sdhp @35/25kg
  • 1 min bxj
  • 1 min push press
  • 1 min row cal
  • 1 min rest

 

Torstai

Lepo

 

Perjantai

a) 3 position Snatch

  • E2m x 5

b) emom 15

  1. 6 hspu
  2. 12 DB front squat @ 2x 22,5/15kg
  3. 6 c2b
  4. 12 V-up
  5. rest

 

Lauantai

OPEN 24.2

 

Sunnuntai

lepo


 

Viikko-ohjelma 26.2.-3.3.-24

Maanantai

e2m For 40 min with partner (5 rounds)

  1. Rope climb practice (YGIG)
  2. jump rope practice (YGIG)
  3. walking lunge (YGIG)
  4. ac (together)

 

Tiistai

a) 3 pos snatch

  • e2m x 5

b) emom 12

  1. 5 Devils press @2x 22,5/15kg
  2. 10/8 cal row
  3. 15 wb
  4. rest

 

Keskiviikko

Partner amrap 20′

  • 10 strict pull up
  • 20 goblet reverse lunge 24/16kg
  • 30 abmat situp
  • 60 Du

 

Torstai

Lepo

 

Perjantai

a) C & J Complex

e2m x 5

  • 1 deadlift + 1 hang clean + 1 front squat + 1 jerk

b) 3 rounds For time

  • 10 hspu
  • 10 bxj
  • 10 t2b
  • 10 kbs @24/16

Tc 10 min

 

Lauantai

OPEN 24.1

 

Sunnuntai

Lepo


 

Viikko-ohjelma 19.-25.2.-24

Maanantai

Partner amrap 30′ (YGIG)

  • 6 wall walk
  • 24 dual DB hang snatch @2x 22,5/15kg
  • 24 pistol squat
  • 24 t2b

 

Tiistai

a) C & J Complex

e2m x 5

  • 1 deadlift + 1 hang clean + 1 front squat + 1 jerk

b) emom 12′

  1. 5 c2b + 5 box over jump
  2. 5 hspu + 5 cal row
  3. rest

 

Keskiviikko

e2m for 40 min with partner (5 rounds)

  1. rope climb practice (YGIG)
  2. jump rope practice (YGIG)
  3. walking lunge (IGYG)
  4. aerobic condition (together)

 

 

Torstai

Lepo

 

Perjantai

a) 3-position snatch

e2m x 5

b) 3 x amrap 3′ – rest 1,5min

  • 15 jump over bar
  • 12 push up
  • 9 deadlift @100/70kg

 

Lauantai

a) Amrap 14′

  • 14 thruster @40/30kg
  • 14 pull up
  • 14 burpee

b) emom 9′ (30/30)

  1. Side plank arm rotation L
  2. side plank a.r. R
  3. anchored laying leg raises

 

Sunnuntai

Lepo


 

Viikko-ohjelma 12.-18.2.-24

Maanantai

Emom 36 (30s w/ 30s r)

  1. Machine
  2. turkish get up R
  3. turkish get up L
  4. shuttle run
  5. HS hold
  6. air squat (alternating different stances)

 

 

Tiistai

a) emom 10

  • 2 snatch @ light weight, focus on technique

b) 15 min For quality

  • 10 DB bench press
  • 30s rest
  • 5+5 1-arm ring row
  • 30s rest
  • 5+5 split squat (bb btn)
  • 1 min rest

 

 

Keskiviikko

a) Partner amrap 12′

1 min work-1 min rest

  • 7/5 cal row + max reps burpee over rower

Parin kanssa vuorominuutein työ&lepo

b) Partner amrap 12′

1 min work-1 min rest

  • 6 c2b + max reps DU

Parin kanssa vuorominuutein työ&lepo

 

 

Torstai

Lepo

 

 

Perjantai

Emom 36′ (30s w/ 30s r)

  1. Box step over
  2. t2b (practice)
  3. walkin lunge (etuperin-takaperin-sivuttain)
  4. HS shoulder taps
  5. machine
  6. ring push up

 

 

Lauantai

a) Emom 10

  • 1 clean + 2 split jerk @light weight, focus on technique

b) Deadlift

  • 5 x 6 @ find heavy

 

 

Sunnuntai

Lepo


 

 

 

 

Viikko-ohjelma 5.-11.2.-24

Maanantai

a) emom 8

  1. 3-5 tng box jump
  2. 3-5 high hang snatch

b) snatch waves

  1. 1 pull + 2 snatch
  2. 1+1
  3. 1+1

 

Tiistai

a) deadlift

  • 5 x 6

b) e 1,5m x 3

  • 10 push up + 10 heavy kbs @32/24kg

c) e1,5m x 3

  • 10 t2b + 20 air squat

 

Keskiviikko

emom 32

  1. push
  2. machine (recovery pace)
  3. pull
  4. machine (recovery pace)

 

Torstai

Lepo

 

Perjantai

a) clean & jerk waves

  1. 1 clean + 2 split jerk
  2. 1+1
  3. 1+1

b) amrap 8

2-4-6-8-etc

  • alt DB snatch
  • DB oh alt.reverse lunge

Rx = 22,5/15kg

 

Lauantai

Partner amrap 40

  • 80 Du
  • 40 DB thruster @2x 22,5/15kg
  • 40 cal row
  • 20 synchro burpee

YGIG (except burpees)

 

Sunnuntai

Lepo


 

Viikko-ohjelma 29.1.-4.2.-24

Maanantai

emom 32

  1. push
  2. machine (recovery pace)
  3. pull
  4. machine (recovery pace)

Push= strict hspu/kipping hspu/box hspu/seated press

Pull= rmu/bmu/c2b/pull up

 

Tiistai

a) emom 8

  1. 3-5 high bxj
  2. 3-5 high hang snatch

b) snatch waves (9 rds)

  1. 3x 1 pull + 2 snatch @60-70%
  2. 3x 1 +1 @65-75%
  3. 3x 1+1 @70-75%

 

 

Keskiviikko

a) Clean + jerk waves (9rds)

  1. 3x 1 clean + 2 split jerk @60-70%
  2. 3x 1+1 @65-75%
  3. 3x 1+1 @70-80%

b) emom 9 (40/20)

  1. t2b
  2. kbs @24/16kg
  3. jumping lunge

 

Torstai

Lepo

 

Perjantai

a) Deadlift

  • 5 x 8

b) amrap 12

  • 12 dual DB deadlift
  • 9 dual DB hang power clean
  • 6 dual DB push jerk

Rx = DB 2x 22,5/15kg or KB 2x 24/16kg

 

Lauantai

CF IMATRAN PIKKUJOULUT

Alkaa klo 15:00 jumpalla, sit saunaa ja syömistä sekä illanviettoa (ohjelman sisältö tarkentuu lähiaikoina) Myös ilmoittautuminen etukäteen avautuu ma 29.1. varauskalenteriin. Voit osallistua jumppaan tai pelkkään illanviettoon tai koko helahoitoon!🫶🏻🥳

Sunnuntai

Lepo


 

Viikko-ohjelma 22.-28.1.-24

Maanantai

a) emom 8

  1. 3-5 high bxj
  2. 3-5 high hang snatch

b) snatch waves (9 rds)

  1. 3x 1 pull + 2 snatch @60-70%
  2. 3x 1 +1 @65-75%
  3. 3x 1+1 @70-75%

 

Tiistai

emom 32

  1. push
  2. machine (recovery pace)
  3. pull
  4. machine (recovery pace)

Push= strict hspu/kipping hspu/box hspu/seated press

Pull= rmu/bmu/c2b/pull up

 

Keskiviikko

a) Deadlift

  • 5 x 8

b) emom 12

  1. 6 bar facing burpee
  2. 12 DB front squat @2x 22,5/15kg
  3. 12 V-up

 

Torstai

Lepo

 

Perjantai

a) Clean + jerk waves (9rds)

  1. 3x 1 clean + 2 split jerk @60-70%
  2. 3x 1+1 @65-75%
  3. 3x 1+1 @70-80%

b) amrap 8

2-4-6-8-etc

  • jump over bar
  • Goblet reverse lunge

Rx= Kb 24/16kg or DB 22,5/15kg

 

Lauantai

4 x 6 min amrap with partner – 2 min rest between sets

  1. 10 t2r + 7x 5m shuttle run
  2. 10 alt. DB snatch + 5 burpee over DB @22,5/15kg
  3. 10 kbs + 30 Du
  4. 10 wb + 5 cal row

 

Sunnuntai

Lepo


 

Viikko-ohjelma 15.-21.1.-24

Ma

amrap 30 with partner

  • 300 du
  • 200 wb
  • 100 cal row
  • 50 ring row

YGIG-divide reps as you like

 

Ti

a) snatch technique

  • 1 power snatch + 1 squat snatch
  • Max 50% snatch 1rm

b) emom 10

odd: 5 kbs + 3 burpee

even: 5 seated bxj

Kbs @24/16kg to chest height

 

Ke

a) c+j technique

  • 1 power clean + 1 split jerk
  • max 50% c+j 1rm

b) emom 10

odd: 5 kipping HSPU

even: 5 kipping C2B

 

To

Lepo

 

Pe

4 x amrap 5′ with partner – 2 min rest between amraps

1.  slam ball

  • switch after 10 reps

2.  row cal

  • switch after 7 cals

3. Shuttle run (15 m)

  • switch after 60m

4. Rope climb

  • swicth after 1-2 climbs

 

La

Oly total

a) snatch

  • find 1 rm in 20 min

b) clean + jerk

  • Find 1 rm in 20 min

 

Su

Lepo


 

Viikko-ohjelma 8.-14.1.-24

Ma

a) Snatch balance + OHS

  • 5x (1+2)

b) amrap 10 with partner

  • 5 double DB hang clean+jerk @2x 15/10kg
  • 10 pull up

YGIG-switch after 1 round

 

Ti

emom 40 (40/20)

  1. row cal
  2. KB walking lunge @2x 16/12 kg
  3. bike
  4. T2b practice

 

Ke

a) Snatch

  • 5 x 2 squat snatch

b) Snatch pull

  • 5 x 2

 

To

Lepo

 

Pe

a) Clean + jerk complex

  • 5x (2+1) squat clean+split jerk

b) front squat

  • 5 x 2

 

La

a) amrap 10 with partner

  • 10 bench press
  • max rep strict pull up

YGIG-switch after 1 round

b) amrap 10 with partner

  • 10/7cal row
  • 7 burpee over rower

YGIG-switch after 1 round

 

Su

Lepo


 

Viikko-ohjelma 1.-7.1.-24

Ma (Omatoiminen treeni, ei valmennusta)

”Cindy”

Amrap 20

  • 5 pull up
  • 10 push up
  • 15 air squat

 

Ti 

a) Snatch

  • 5 x 2 squat snatch

b) snatch pull

  • 5 x 2

 

Ke

emom 40

  1. du
  2. burpee to high target
  3. wb
  4. t2b practice
  5. rest

 

To

a) Handstand walk

  • skill practice for 15 min

b) For quality, 3-5 rds (rest as needed)

  • 3-5 turkish getup/side @kb/db/plate
  • 30 sec Hollow to arch rolls
  • 8-12 1-arm seated press/ side @kb/db
  • 8-12 ab rollout with barbell

 

Pe

a) Clean + jerk complex

  • 5 x (2+1) squat clean + split jerk

b) Front squat

  • 5 x 2

 

La

a) emom 20

  1. 6-8 strict chin up
  2. 6-8 bench press
  3. 10-12 Double DB/KB bent over row
  4. 10-12 (deficit) push up
  5. rest

b) Amrap 6

  • 10 hollow v-up
  • 10 side plank hip raise / side
  • 20 spiderman raise

 

Su

Lepo