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

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