Viikko-ohjelma 12.-18.8.-24

Maanantai

”NATE”

AMRAP 20:

2 ring muscle-ups

4 handstand push-ups

8 KB swings (24/32 kg)

Tiistai

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex. Start light and add load every other round.

Keskiviikko

a) 5 sets:

On a 2:00 clock:

Max distance row

– Rest 2:00 between sets.

b) 3 sets:

20 GHD sit-ups

20 good mornings (15/20 kg)

Torstai

3 rounds for time:
20 sumo deadlift high pull (25/34 kg)
30 walking lunges
12.2-m handstand walk

Perjantai

a) On a 10:00 clock:

Build to a heavy set of 5 overhead squats

– Take the barbell from the floor.

b) Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (34/52 kg)

Viikko-ohjelma 5.-11.8.-24

Maanantai

For time:

21 DB thrusters (15/22.5 kg)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

– Use two DBs.

Tiistai

a) Every 2:00 x 3 sets:

5 hang muscle snatches

– Build to a heavy set of 5 reps.

b) 7 sets for load:
3 hang power snatches

Keskiviikko

a) Every 3:00 for 4 sets:
6 left-leg DB step-ups (51/61 cm)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.

b) 4 rounds for time:
30 walking lunge steps
25 toes-to-bars

Torstai

”Fight gone bad”

3 rounds for reps:

1:00 wall-ball shots (6/9 kg)(2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (20 in)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

Perjantai

AMRAP 25:

40 double-unders

20 lateral burpees over the bar

10 deadlifts (70/102 kg)

– Rest 1:00 between rounds.

ÄIJÄJOOGA -veny tai kuole KAUSI STARTTAA 6.8.-24

ÄIJÄT HOI!!!

Äijäjooga -veny tai kuole jatkuu taas
TI 6.8..2024 klo 18.30

Tunti on tiistaisin, kestoltaan n 70 min.

Ohjaajina nähdään syksyllä @pinjasointu sekä @suvikorhone

Tunnille voi osallistua kertamaksulla tai lunastaa sarja-/kuukausikortin.

Tunnille kannattaa ilmoittautua etukäteen meidän varauskalenterin kautta tai rimpauttamalla respan Kertulle, ni buukataa siut tunnille!
Linkki mein nettisivuille löytyy biosta tai sit tuu paikan päälle korttiostoksille vähä enne tunnin alkuu 🫶🏻

🧘🏽Tunnin aikana tehdään rauhalliseen tahtiin kankeutta kaikottavia liikkeitä, on siellä joskus joku nukahtanukkii!
🧘🏽Jos oot ettiny ryhmää, missä kynnys osallistua on matala, ei tarvii osata mitää etukätee tai haluisit venytellä enemmän, mut iteksee sitä ei tuu tehtyy, ni tää on siun tunti💙
🧘🏽Nii, ja tää on äijien oma tunti, naisilta on pääsy kielletty (paitsi ohjaajilta😉)

Tervetuloo uuvet ja vanhat Äijät, Namaste 🙏🏼

Viikko-ohjelma 27.7.-4.8.-24

Maanantai

For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.

Tiistai

EMOM 21:

Min. 1 | 10/15-calorie row

Min. 2 | :20 L-sit hold / tuck hold

Min. 3 | max reps bar muscle-ups / burpee pull-ups

Keskiviikko

a) 5 sets for load:

3 DB hang power cleans

3 DB push jerks

– Build to your heaviest set.

b) DB DT

5 rounds:

12 DB deadlifts (15/22.5 kg)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

Torstai

a) Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible

b) AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

Perjantai

a) On a 10:00 clock:

Build to a heavy 2-rep unbroken power clean

– Rest :45-1:30 between sets.

b) AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (56/84 kg)

Viikko-ohjelma 22.-28.7.-24

Maanantai

5 rounds for time:
400-m run
5 squat cleans (65/93 kg)

Tiistai

a) 5 sets:

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (24/32 kg)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

b) 1 set:

400-m single-KB front rack walk

– Switch arms as needed.

Keskiviikko

Partner workout

3 rounds for time:

800-m run with a medicine ball (6/9 kg)

24 power snatches (47/70 kg)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Torstai

a) 3 sets for total time:
800/1,000-m row (tc 4:00)
– Rest 4:00 between sets.

b) 4 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.

Perjantai

a) For time:

21-15-9

DB devils presses (10/15 kg)

– Perform 10 x 15-m shuttle runs after each set.

b) 3 sets:

20 seated alternating DB shoulder presses

– Use two DBs and alternate presses until you have completed 10 per arm.

– Add load as long as the 20 reps are unbroken.

Viikko-ohjelma 15.-21.7.-24

Maanantai

5 sets:

3 back squats

– Build to a heavy set of 3 and maintain for all 5 sets.

Tiistai

a) EMOM 12:

Even minutes: 20 KB swings (16/24 kg)

Odd minutes: max distance handstand walk (7.6 m) segments

b) Accumulate:

30 Turkish get-ups

Keskiviikko

a) Pre-workout:

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

– Work on a skill you have not yet mastered.

b) ”Annie”

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

Torstai

5 sets:

On a 3:00 clock:

1 (legless) rope climb

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Perjantai

AMRAP 20 with a partner:

200-m DB farmers carry (15/22.5 kg)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (51/61 cm)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

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

Kesän aukioloajat

☀️ HUOMIOOO☀️

Heinäkuun alusta ovemme ovat seuraavanlaisesti auki:

Ma-to: 12:00-> viimeiseen toteutuvaan ohjattuun tuntiin saakka
Pe-Su: toteutuvien ohjattujen tuntien mukaisesti

☝🏼Muistathan siis käydä vilaisemassa ajanvarauskalenterista toteutuvat tunnit (päivittyvät kyseisen päivän klo 10.00-10.30 mennessä automaattisesti)

✌🏼Omalla avaimella kuljet edelleen 24/7🥳

🤟🏼Arkiaamuisin ovet avautuvat klo 10.00, mikäli ohjatut tunnit aamusta toteutuvat. Nämä päivittyvät edellisenä iltana klo 22.00

IhQ kesää kaikille😎☀️

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☀️🌙

The Voiman ja CrossFit Imatran Kesäkortit myynnissä NYT

The Voima Kesäkortit myynnissä NYT

🍹RYHMIS 10x = 55€ (norm. 75€)

🍹JOOGA | AKRO | CROSSFIT 10x = 79€ (norm. 99€)

Kesäkortit ovat myynnissä 10.-23.6.-24 välisenä aikana.

Korttien käyttöaika (kesäkausi) su 1.9.-24 asti

Lunasta tarjoukset suoraan 1) varauskalenteristamme tai 2) maksa liikuntaeduilla.

Varauskalenterista: https://www.varaaheti.fi/thevoima/fi/prepaids

Kirjaudu sisään varausjärjestelmään
Klikkaa haluamaasi tuotetta ”Prepaid kortit”-osiosta ja järjestelmä ohjaa maksuvaiheeseen (verkkopankki, korttimaksu, MobilePay, Pivo, Siirto tai lasku-/osamaksu)
Onnistuneen maksutapahtuman jälkeen korttisi on nähtävillä varausjärjestelmän ”Prepaid kortit” -osiossa ja suoraan käytettävissä tunneillemme

2. Liikuntaeduilla:

maksa summa oman liikuntaedun sähköisessä järjestelmässä
Maksa avoin summa (55€ tai 79€)
Laita meille sähköpostia ostoksestasi info@thevoima.fi
Huomiothan, että kortti aktivoidaan manuaalisesti vastaanoton aukioloaikojen puitteissa

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

a) For time:

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

b)
3 rep sumo deadlift

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

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

7.5 m handstand walk

Lepo

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

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.

Lepo