Viikko-ohjelma 3.-9.6.-24

Maanantai

a) Every 2:00 x 4 sets/arm:

1 DB power clean

1 DB power snatch

1 DB thruster

1 DB overhead squat

– Complete the complex on each arm once every 2:00.

b) 9-15-21-27 reps for time:
V-ups
DB thrusters (10/12.5 kg)
– Perform 10 shuttle runs (1 run = 7,5 m down, 7,5 m back) at the start of each round.

Tiistai

a) ”Grace”

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

b) On a 10:00 clock:

Build to a heavy power clean and push jerk

Keskiviikko

a) EMOM 8:

00:20 crossover practice

b) EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders

– Score is total reps.

Torstai

a) 5 sets for load:

5 front squats

b) On a 3:00 clock for reps:

1:00 weighted sit-ups 

1:00 V-ups

1:00 sit-ups

– No rest between movements.

– Use an object held at the shoulders for the weighted sit-ups.

Perjantai

a) EMOM 8:

:10-:20 handstand hold

b) AMRAP 7:

Max bar muscle-ups/ jumping bmu / jumping pull ups

– Perform 6 burpee box jumps (51/61 cm) at the start of each minute including the start of the workout.

Viikko-ohjelma 27.5.-2.6.-24

Maananntai

a) Front squats

• 6-5-4-3-2

b) AMRAP 12:

• 9 pull-ups
• 3 front squats (43/61 kg)
• 9 pull-ups
• 6 front squats
• 9 pull-ups
• 9 front squats
  – Continue the pattern of adding 3- reps to the front squats until time expires

Tiistai

Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.

Keskiviikko

a) EMOM 10:
Even: row for max calories

Odd: 25 double-unders
Rest 5:00

b) For time:
1-mile run

Torstai

Lepo

Perjantai

a) For time:

• 30 deadlifts (70/102 kg)
• 40 wall-ball shots
• 50 KB swings (16/24 kg)

b) For completion:

• 200-m KB suitcase carry, left
• 200-m KB suitcase carry, right
  – Rest as needed, but not more than 2 times per 200 m.

Lauantai

a) On a 6:00 running clock:

• Squat therapy

b) ”The Chief”

5 rounds of AMRAP 3:

• 3 power cleans (43/61 kg)
• 6 push-ups
• 9 air squats

– Rest 1:00 between rounds.

Sunnuntai

Lepo

Viikko-ohjelma 20.-27.5.-24

Maanantai

a) 5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row 

:20 rest

1:00 burpees 

1:00 rest

b) 50 seated leg raises

Tiistai

”Gwen”

For load:

15-12-9:

Clean and jerks

– Touch-and-go at the floor only. Use the same load for each set.

– Rest as needed between sets.

Keskiviikko

a) For time:

60 pull-ups

20 KB Turkish get-ups (16/24 kg) – Switch arms as needed.

b) 400-m single-KB farmers carry – Use workout KB.

Torstai

Lepo

Perjantai

a) Pre workout:

30 alternating shoulder taps 

10 wall-walks

then…

Accumulate:

60-m handstand walk

b) For time:

400-m walking lunge

Lauantai

6 rounds for time:

12 DB deadlifts (15/22.5 kg)

9 DB box step-up (15/22.5 kg) 

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

Sunnuntai

Lepo

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