Viikko-ohjelma 9.-15.11.-26

CF WOD Strength 1 (ma)

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

Find thruster 3 RM
TC 10min

Verrokkitulos viikolla 34 testattuun.

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
@~60% lunge 1RM
2. 2×8 SL glute bridge + 12 alt. V-ups

Intended stimulus, koko treeni: RPE 6/10

BASIC voima 2 (ti aamu klo 10:00 & ilta klo 17:30)

CF WOD Strength 2 (ke)

Skill training kipping pull ups / C2B

15x EMOM (30s on / 30s off)
1. deficit push ups
2. DU
3. lat shrug + T2B kick
4. cossack squat
5. 1-arm banded scap. Pull (20s on / 20s off)

Intended stimulus, koko treeni: RPE 6/10

BASIC pitkä metukka (to aamu klo 10:00 & ilta klo 17:30)

CF WOD Strength 3 (pe)

6x e1,5m FQ
– 3 pos. squat snatch (tasku-polven päältä-maasta)
@ easy-moderate weight

6x e2,5m
– power snatch
– hang squat snatch
– squat snatch
@work towards heavy

3x e2m
– 4 Back Squat
@ 60-70-75% BS 1RM

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

Intervallit
8x 3,5min

1) 2 rounds of:
– 3 wall walks
– 12 db snatches
– 15 box jump overs (step down)
TC: 3,5min

2) rest

Intended stimulus, koko treeni: RPE 9/10

Viikko-ohjelma 2.-8.11.-26

CF WOD Strength 1 (ma)

Find Power Snatch 1 RM
TC 12min

3x e2,5m FQ
– 3-5 Pressing snatch balance

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

T2B skill training

16x EMOM
1. 5-8 T2B (Rx+: 3-4 BMU)
2. 8-12 DB snatch
3. 3-5 wallwalks
4. 20-40 DU

Intended stimulus, koko treeni: RPE 7/10

BASIC lyhyet metconit (ti aamu klo 10:00 & ilta klo 17:30)

2 x 10:00 AMRAP , 2min lepo välissä

1) AMRAP10

20 box step over + KB/DB

15 Hand release push ups

10 burbee to target

2:00 Rest

2) AMRAP10

20 Kettlebell swing @16/24kg

10 wall ball

10cal row

Core work finisher:

For Time:

100 Abmat sit up

CF WOD Strength 2 (ke)

5x e3m
– 3 thrusters @ 60-70-80-85-90% thruster 3 RM

8x e1,5m
1. 6 DL @ 70% 1RM
2. 6 Bench press @ 70% 1RM

Intended stimulus, koko treeni: RPE 6/10

BASIC Voima 1 (to aamu klo 10:00 & ilta klo 17:30)

A) EMOM10 (Liikepari)

1. 5x Back squat

2. 5x Dumbbell bench press

B) E75SEC x 12. (3 kierrosta)

1. 6/side Bulgarian split squat

2. 6/side KB Gorilla row

3. 15-20m/side single arm oh walk @mod-heavy

4. 20s/ side Copenhagen plank

CF WOD Strength 3 (pe)

Weighted strict pull up /
negative pull up
5x e3m
– 4 reps

16x EMOM (30s on / 30s off) FQ
1. rope climb
2. alt. T-plank
3. gorilla row
4. box jumps

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Machoman
EMOM, Death by:
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks

Intended stimulus, koko treeni: RPE 9/10

Viikko-ohjelma 26.10-1.11.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

5x e2,5m
– 3 Tempo 32X1 FS @ 35-50% 1 RM

16x EMOM (30s on / 30s off) FQ
1. Wallwalks
2. slow negative RMU on low rings
3. T2B
4. alt. DB snatch

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

28xEMOM (30s on / 30s off)
1. slow mountain climber
2. lateral box step overs
3. strict HSPU (feet on a box)
4. DU
5. (WB) Abmat sit ups
6. SLDL (20s R / 20s L)
7. DB supported bent over row (20s R / 20s L)

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL

8x e2m
1. 2×5 box step up + shoulder press
2. 10 stroke row + 10 push ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSW skill training

16x EMOM
1. 10 DB Bench press
2. 2×6 SL glute bridge / 12-15 glute bridges
3. 5 strict pull ups / negative-
4. 2×6 reverse lunge

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

28min EMOM, 40s on / 20s off
1. side lunges (20s R / 20s L)
2. hanging knee raises
3. KBS
4. bike
5. WB side throw (20s R / 20s L)
6. gorilla row
7. farmers carry

CF WOD Strength 3 (pe)

nopeusvoima,
12x e75s for quality
– 3-5 heavy WB to higher target
– 5 räjähtävä ring row
– 5 räjähtävä punnerrus
– 3 slam ball backwards throw

10x EMOM FQ
– 3-pos. power snatch

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner WOD, 12 days of Christmas

For Time, adding one movement per round:
1 Sumo Deadlift High-Pull @35/25 kg
2 Thrusters @35/25
3 Push Presses @35/25 kg
4 Power Cleans @35/25 kg
5 Power Snatches @35/25 kg
6 Kettlebell Swings @ 24/16 kg
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps 24″/20″
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges @ 20/10 kg

Intended stimulus, koko treeni: RPE 7/10

Viikko-ohjelma 19.-25.10.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

3x e2m
– 3 Thrusters @ascending weight

3x e2m
– 1 Thrusters @ascending weight

3x e2m
– 3-2-1 FS @ascending weight

12x EMOM (30s on / 30s off)
1. Rope climb progression
2. Pistol squat progression
3. HSPU progression

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

28min EMOM, 40s on / 20s off
1. row
2. hanging knee raises
3. sled push
4. ring row
5. box jump overs (step down)
6. line facing burpees
7. DB shoulder press (20s R + 20s L)

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

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

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

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

For 12min (5-6 rounds):
– 3 power snatch
Find heavy of the day

3 rounds:
– 3 Snatch High Pull

TC: 8min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

20min AMRAP
– 300m row
– 10 DL @ 60/40 kg
– 50 lateral jumps over the bar / rope jumps
– 30-60s bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

DU skill training

12x EMOM
1. 6 DL @ 70% 1 RM
2. 6 Bench press @ 70% 1 RM
3. 30s plank

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

5x e1,5m
– machoman
(3 p.clean + 3 FS + 3 power jerks)
@ 110% machoman emom target weight

Rest 5min

5x e2m
– machoman
@ 120% machoman emom target weight

Intended stimulus, koko treeni: RPE 8/10

Viikko-ohjelma 12.-18.10.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

10x e2m
1. 5-5-4-3-3 Thrusters
@ 60-70-80-90-90+% Thruster 3 RM
2. 5-5-4-3-3
weighted strict pull ups / negative-

3x e3m (2m on / 1m off)
– 2×6 bent leg twist
– 10 reverse crunches
– 2×15 heel touches
– remaining time up/down plank

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

intervallit
4xe6m
3min AMRAP:
Rx:
– 5 WW
– 50 DU
– 5 burpee box jump overs
– 50 DU

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

10x e1,5m
1. 5 BS @ 70% 1RM / RIR 2-3
2. 2×8 kettlebell gorilla row @ RIR 2-3

12x EMOM
1. 8-10 Strict press @ RIR 3-4
2. 8-10 seated ring pull ups
3. 6-10 V-ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

For 15min, find heavy of the day
– 3 hang Power Snatch

3x e3m
– 5-4-3 Snatch DL @
ascending weight

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, YGIG

Station 1: 10min AMRAP of
a) 10 WB + 10 cal row
b) rest

Station 2: 10min AMRAP of
a) 10 burpees + 4x15m farmers carry @ 2x 16/24 kg KB
b) rest

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Rope climb Skill training

12x EMOM (30s on / 30s off)
1. DB bench press
2. 2xKB suitcase lunge walk
3. slow negative RMU on low rings

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

C+J skill training

20x EMOM
1. 5-10 T2B (Rx+: 3-6 BMU)
2. 5-6 power cleans
3. 5-6 FS
4. 5-6 power jerks
@ machoman 10 round target weight

Tc: 15min

Intended stimulus, koko treeni: RPE 8/10

Viikko-ohjelma 5.-11.10.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

6x e1,5m

• snatch high pull
• hang power snatch
• power snatch

4x e3m

• 3 power snatch

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

28xEMOM (40s on / 20s off)

1. ATX run
2. wall walks / feet elevated meter worms
3. Reverse Lunge @ 2xKB front rack carry
4. T2B / Hanging knee raises
5. Box jump
6. push ups
7. KBS

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m

• 5 weighted pull ups / negative pull ups

16x EMOM

1. 5 DL @ 70% 1RM
2. 7 Bench press @ 70% 1RM
3. 9 KB goblet squat
4. rest

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

5x EMOM

• power clean
• hang squat clean
• power jerk
• OH to shoulders

For 12min

work towards heavy (4-5 rounds)

• 2x clean + 2x power jerk

3x e3m

• 3 FS

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

intervallit

4x e6m (24min)

• 500/400m row
• 12 burpees
• 9 KBS

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

HSPU skill training

5x e3m

• 5 DL @ 70% 1RM
• 7 HSPU
• 30s plank hold

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Personoitu Open 25.2

1. round

• 20 pull ups / jumping pull ups
• 40 DU
• 20 thrusters

2. round

• 15 C2B / pull ups
• 30 DU
• 15 Thrusters

3. round

• 10 BMU / C2B
• 20 DU
• 10 Thrusters

Tc: 15min

Intended stimulus, koko treeni: RPE 8/10

Viikko-ohjelma 28.9-4.10.-26

La: poikkeuksellisesti ei WODia, eikä Hyroxia.

CF WOD Strength 1 (ma)

nopeusvoima,
12x e75s for quality
– 3-5 heavy WB to higher target
– 5 räjähtävä ring row
– 5 räjähtävä punnerrus
– 3 slam ball backwards throw

10x EMOM FQ
– 3 power snatches

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

Partner WOD
Double trouble
20min AMRAP
– 50 WB YGIG
– 30 cal row / skierg YGIG
– 20 syncro thrusters
– 400m run together

♀ 20 kg
♂ 30 kg

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL

8x e2m
1. 2×5 box step up + shoulder press
2. 10 stroke row + 10 push ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

T2B skill training

16x EMOM
1. 6 sumo DL
2. 10 DB Bench press
3. 5 strict pull ups / negative-
4. 2×6 reverse lunge

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

28min EMOM, 40s on / 20s off
1. side lunges (20s R / 20s L)
2. hanging knee raises
3. KBS
4. bike
5. WB side throw (20s R / 20s L)
6. gorilla row
7. farmers carry

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

C+J skill training

Power clean t&g training
8x e1,5m FQ
– 3x power clean + pause in the receiving position

Power jerk t&g training
8x e1,5m FQ
– 3x power jerk + pause in the receiving position

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Poikkeuksellisesti ei WODia.

Viikko-ohjelma 21.-27.9.-26

CF WOD Strength 1 (ma)

For 15min (6-8 rounds)
– Thruster + FS

12x EMOM (30s on / 30s off)
1. Rope climb progression
2. Pistol squat progression
3. HSPU progression

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

28min EMOM, 40s on / 20s off
1. row
2. abmat sit ups
3. sled push
4. ring row
5. DU
6. burpee box step up
7. DB shoulder press (20s R + 20s L)

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

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

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

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

5x e3m
– 3 Snatch High Pull

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

20min AMRAP
– 300m row
– 10 DL @ 60/40 kg
– 50 lateral jumps over the bar / rope jumps
– 30-60s bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Kipping pull up skill training

12x EMOM
1. 6 DL
2. 6 Bench press
3. 30s plank

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

yllätys YGIG partner WOD 🙂

Intended stimulus: RPE 8/10

Viikko-ohjelma 14.-20.9.-26

CF WOD Strength 1 (ma)

10x e2m
1. 5-5-4-4-3 Thrusters
2. 5-5-4-4-3 weighted strict pull ups / negative

3x e3m (2m on / 1m off)
– 8 V-ups
– 2×7 bent leg twist
– 2×10 heel touches
– remaining time up/down plank

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

partner WOD, YGIG, split reps

First

– 6-9-15 wall walks
– 60-90-150 DU

Then,

– 4-6-8 rope climbs
– 8-12-16 Back Squats

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

10x e1,5m
1. 5 BS
2. 2×8 kettlebell gorilla row

12x EMOM
1. 8-10 Bench press
2. 12/10 cal row @ strong pulls ~20 S/M
3. 6-10 V-ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

8x e2m
1. 4 Strict press
2. 4 Clean DL

12x EMOM (30s on / 30s off)
1. DB bench press
2. 2xKB suitcase lunge walk
3. slow negative RMU on low rings

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, YGIG, split reps
20min AMRAP:
– 30 DL
– 30 bar over burpees
– 30 KBS
– 30 Box get overs
– 30 Goblet squats
– 30 pull ups

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Snatch skill training

For 15min
– 3-3-2-2-1-1 Power Snatch

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

intervallit
4x e6m
– 12/10 cal row
– 10 box jumps
– 8 T2B
– 6 power cleans
– 4 power jerks

Intended stimulus: RPE 9/10

Viikko-ohjelma 7.-13.9.-26

CF WOD Strength 1 (ma)

6x e1,5m
– snatch high pull
– hang power snatch
– power snatch

4x e3m
– 3 power snatch
@ 80-85 % power snatch 1 RM

3x e3m
– 5-4-3 snatch DL
@ ascending weight

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

28xEMOM (40s on / 20s off)
1. wall walks / feet elevated meter worms
2. Lungewalk @ 2xKB front rack carry
3. T2B / Hanging knee raises
4. DU
5. strict HSPU (feet on a box)
6. SL glute bridge (20s R / 20s L)
7. shuttle run

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

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

5x e3m
– 4 DL
– 6 Bench press
– 2×7,5m FR lunge walk

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

6x e75s
– power clean
– hang squat clean
– power jerk
– OH to shoulders

For 10min
work towards heavy
– 2x clean + 2x power jerk

3x e3m
– 1 FS + 3 BS @ 80% FS 1 RM

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

intervallit
4x e6m
– 500/400m row
– 12 burpees
– 9 KBS

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

RMU skill training

16x EMOM
1. 8 Bench press
2. 5-10 strict pull up
3. 10 Box step ups
4. 2×8 kettlebell gorilla row

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Fight Gone Bad

3 rounds for max reps of:
1. 1 minute of wall-ball shots
2. 1 minute of sumo deadlift high pulls
3. 1 minute of box jumps
4. 1 minute of push presses
5. 1 minute of rowing for calories
6. Rest 1 minute

Rx: 35/25 kg

Intended stimulus: RPE 8/10

Viikko-ohjelma 31.8-6.9.-26

CF WOD Strength 1 (ma)

nopeusvoima,
12x e75s for quality
– 3-5 heavy WB to higher target
– 5 räjähtävä ring row
– 5 räjähtävä punnerrus
– 5 slam ball

16x EMOM FQ (30s on / 30s off)
1. DU
2. SL box squats (20s R / 20s L)
3. sled push
4. wall walk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

Snatch skill training

For total reps, 3x e6m (4min on / 2min off):
– 7x 2×7,5m shuttle runs
– 15 hanging knee raises

In the time remaining, complete the following:
Round 1: snatches
Round 2: OHS
Round 3: squat snatches

♀ 35 lb (15 kg)
♂ 45 lb (20 kg)

Intended stimulus, koko treeni: RPE 6/10

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)

HSPU skill training

16x EMOM
1. 6 sumo DL
2. 10 DB Bench press
3. 5 strict pull ups / negative pull ups
4. 2×6 reverse lunge

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

28min EMOM, 40s on / 20s off
1. row
2. abmat sit ups
3. sled push
4. ring row
5. run
6. burpee broad jump
7. farmers carry lungewalk

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

Power clean t&g training
8x e1,5m FQ
– 3x power clean

Push jerk t&g training
8x e1,5m FQ
– 3x push press

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

partner wod, YGIG
– 750/600m row
– 50 box jump overs (step down)
– 25 burpee T2B
– 8x2x12,5m front hold carry 24/16kg
– 25 burpee T2B
– 50 box jump overs (step down)
– 750/600m row

TC 30min

Intended stimulus: RPE 7/10

Viikko-ohjelma 24.-30.8.-26

CF WOD Strength 1 (ma)

Power Snatch skill training

Find Power Snatch 1 RM
TC 12min

Kirjaa tulos muistiin. Testataan uudelleen jakson päätteeksi.

3x e2,5m FQ
– 4 BTN Snatch grip press + 4 OHS

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

DU skill training

Annie
50-40-30-20-10 reps of
– DU
– sit ups
For Time

TC 12min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

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. 8 seated ring pull up

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

5x e2,5m
– 3 thrusters

8x e1,5m
1. 6 DL
2. 6 Bench press

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Soututesti

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

Weighted strict pull up / negative pull up
5x e3m
– 4 reps

16x EMOM (30s on / 30s off) FQ
1. T2B
2. lateral box step overs
3. pendlay row
4. wall walks

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Clean + Jerk -bbcycling skill training

Macho man
EMOM, Death by:
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks

Kirjaa tulos muistiin. Testataan uudelleen jakson päätteeksi.

Intended stimulus: RPE 9/10

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