Viikko-ohjelma 8.-14.7.-24

Maanantai

a) For time:

400-m run

b) On a 10:00 clock:

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

Tiistai

For time:

40 box jump-overs (51/61 cm)

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

– Step down from the box.

Keskiviikko

”DANIEL”

For time:

50 pull-ups

400-m run

21 thrusters (29/43 kg)

800-m run

21 thrusters

400-m run

50 pull-ups

Torstai

Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.

Perjantai

3 rounds for time of:

20 wall-ball shots (6/9 kg)

20 deadlifts (34/52 kg)

20 box jumps (20/24 lb)

20 push presses (34/52 kg)

20 toes-to-bars

Rest 1:00

Viikko-ohjelma 1.-7.7.-24

Maanantai

a) EMOM 20:

Odd minutes | Max calorie machine or run distance

Even minutes | Accumulate :20 L-sit hold

b) 2 sets:

20 good mornings (empty barbell)

20 superman arch-ups

Tiistai

a) 5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)

b) Accumulate:

20 single-DB overhead squats/arm

Keskiviikko

EMOM 20:

2 thrusters

– Barbell starts on the floor. Add weight every 5:00.

Torstai

5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)

Perjantai

Every 1:30 for 6 rounds:

16 single-leg squats

10 GHD sit-ups

Max burpees

– Rest 1:30 between rounds.

Viikko-ohjelma 24.-30.6.-24

Maanantai

a) 3 rounds for time:

400-m run

21 KB swings (16/24 kg)

12 pull-ups

b) Accumulate:

30 strict pull-ups

Tiistai

For load:
Push press
5-5-3-3-3-1-1-1-1-1

Keskiviikko

a) Accumulate:

40 alternating handstand shoulder taps

– Stomach facing the wall.

b) 3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Torstai

a) AMRAP 10:

7/10 calories on any machine

5 shuttle runs (7.6 m)

– 1 shuttle run = 25 ft out + 25 ft back.

b) Accumulate:

100 hollow rocks

Perjantai

On a 15:00 clock:

50 bar-facing burpees

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

800-m run

Max-reps hang squat cleans in the remaining time (56/84 kg)

Viikko-ohjelma 17.-20.6.-24

Maanantai

Every 2:00 for 6 rounds:

2 rope climbs (4.6 m)

Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Tiistai

a) 3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)

b) Post workout:

Accumulate:

200-m single-arm DB overhead carry

– Switch arms as needed.

Keskiviikko

For time and reps:

EMOM 16:

Min. 1 | Max handstand hold

Min. 2 | DB shoulder press (12.5/15 kg)

Min. 3 | Max hang from a pull-up bar

Min. 4 | Strict pull-ups

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

Torstai

a) Every :30 for 5:00:

3 behind the neck snatch grip push presses

b) EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

Pe-su

Vietämme Juhannusta, omatoimitreenille omalla avaimella☀️🌙

Viikko-ohjelma 10.-16.6.-24

Maanantai

a) 2 rounds for time:
30.5-m DB/KB walking lunges (24/32 kg)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.

b) For completion:

1:30 side plank hold, left

1:30 side plank hold, right

– Complete all of one side before switching to the other.

Tiistai

AMRAP 30 with a partner:

100-calorie row

100 KB snatches (24/32 kg)

100 toes-to-bars

– Split work as needed with one person working at a time

Keskiviikko

For time:

2001-m run or row

11 shoulder presses (38/52 kg)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

Torstai

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (34/52 kg)

Perjantai

a) 6 sets for load:

3 deadlifts

– Use the same load across all sets.

b) 3 sets:

10 banded deadlifts

10 band pull-aparts

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)

Ac
turkish getup R
turkish getup L
Jump rope (Du/crossovers/Su)
hs hold
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)

Mixed kb carry (OH+FR)
mixed kb carry (FR+OH)
shuttle run
side plank hold R
side plank hold L
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 round ”Cindy”
250/200m row
1 round DB DT
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

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

-YGIG, switch after 1 round

Su

Lepo

Viikko-ohjelma 25.-31.3.-24

Ma

a) Emom 12

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

b) emom 8 (30/30)

Plate situp
Seated plate twist
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

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

6-8 kipping hspu
15 air squat

Rest 4 min

b) emom 8

2-4 bmu/c2b/pull up
16 lunge

c) Tabata

hollow rock
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)

du
ring row
wb
hollow rock
arch rock
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)

T2r
shuttle run
wall walk
bike
rope climb
row
hs hold
air squat

Lauantai

OPEN 24.3

Sunnuntai

Lepo

Viikko-ohjelma 4.-10.3.-24

Maanantai

e2m For 40 min with partner

rope climb practice (YGIG)
jumps rope practice (YGIG)
walking lunge (YGIG)
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

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

Lauantai

OPEN 24.2

Sunnuntai

lepo

Viikko-ohjelma 26.2.-3.3.-24

Maanantai

e2m For 40 min with partner (5 rounds)

Rope climb practice (YGIG)
jump rope practice (YGIG)
walking lunge (YGIG)
ac (together)

Tiistai

a) 3 pos snatch

e2m x 5

b) emom 12

5 Devils press @2x 22,5/15kg
10/8 cal row
15 wb
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