Julkaistu:
Viikko-ohjelma 1.-7.6.-26
CF WOD Strength 1 (ma)
Nopeusvoima
- slam ball
- accelerating sprint run
- heavy WB to high target
8x e2m
1. FR rev. lunge + bent over row
2. SL glute bridge + alt. V-ups
Intended stimulus, koko treeni: RPE 6/10
CF WOD Metcon 1 (ti)
Clean + Jerk skill training
10x EMOM
– Macho man
(= 3x power clean + 3 FS + 3 jerks)
Intended stimulus, koko treeni: RPE 7/10
CF Basics Strength (ti)
KBS pyramidi
15xEMOM
1. 8 FS
2. 8 side plank hip abductions right leg
3. 8 seated press
4. 8 side plank hip abductions left leg
5. 8 seated ring pull ups
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)
Partner wod Hyrox-simulation
8x e5m:
At the start of every round, Buy in: run 300m together
1. YGIG 500/400m skierg
2. YGIG 60m sled push
3. YGIG 60m sled pull
4. YGIG 8×7,5m burpee broad jump
5. YGIG 500/400m row
6. YGIG 120m farmer carry
7. YGIG 8×7,5m lungewalk
8. YGIG 50 WB
Intended stimulus: RPE 7/10
CF WOD Strength 3 (to)
Snatch skill training
– Pressing Snatch Balance
– Drop Snatch
Snatch training
3 rounds of:
– 3-5x 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