Workout list by Ilkka Rainto CFML Kisaryhmä - Jasmin

CFML Kisaryhmä Syksy 2021, Reeni 1 - Jasmin Workout
Lämppä
6min AMRAP
- 10m Askelkyykkyä
- 10 Air Squats
- 10 Squat to Stand
- 10 Banded Good Mornings
- 10 Banded Squats
Reeni 1
Front Squat
12min for Quality
- 5-5-Max Effort/10 @ 45kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 9min
- 30s Hollow Hold
- 12 Slow Kipping Pull up (
)
- 20s Scap Hanging Circles (

)

Reeni 3 - Metcon
15min AMRAP
- 9 Deadlifts @ 40kg
- 12 Hand Release Push ups
- 15 Box Jumps
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Banded Hollow I Y
- 12 Banded Hollow Pull Downs
- 8 Iron Cross Lift Off
CFML Kisaryhmä Syksy 2021, Reeni 2 - Jasmin Workout
Lämppä
6min AMRAP
6-8kg kahvakuulalla
- 10m KB Overhead Carry
- 10 KB Swings
- 5/5 KB Clean & Jerk
- 2 (1/1) KB Turkish Get ups
Reeni 1
Front Squat
15min for Quality (E3MOM)
- 5x 40kg
- 5x 42,5kg
- 5x 45kg
- 5x 47,5kg
- 5x 50kg
Reeni 2 - Dips
EMOM for 9min
- 15s Ring Support Holds (
)
- 7 Pike Handstand Push ups (

)
- 10 Banded Tricep Extensions (

)

Reeni 3 - Metcon
10min AMRAP
- 5 Shoulder to Overhead @ 25kg
- 10 Deadlift @ 25kg
- 15 Box Jumps
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Hollow IYT
- 10 Hanging Active Shrugs
- 10 Ring I Y
CFML Kisaryhmä Syksy 2021, Reeni 3 - Jasmin Workout
Lämppä
3 Kierrosta
- 10m Askelkyykkyä
- 10 Squat to Stand
- 10 Air Squats
- 10 90-to-90
- 10 Kasakkakyykkyä
Reeni 1
Front Squat
12min for Quality (E3MOM)
- 3x 50kg
- 3x 52,5kg
- 3x 55kg
- 3x 57,5kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 12min
- 10 Banded Lat Press Downs (
)
- 10 Jump-to-hollow + Kip Swing (
)
- 8 Strict BUP Straight Body Circles
- 10 2 Foot Box Drill
Reeni 3 - Metcon
As many reps as possible in 13min
- 55 Deadlifts @ 42,5kg
- 55 Wall Balls @ 6kg
- 55 Calorie Row
- 55 Handstand Push ups
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Archer Push ups
- 15 Hollow Ab Roller
- 10 Ring Pulses
CFML Kisaryhmä 2021 Syksy, Reeni 4 - Jasmin Workout
Lämppä
6min AMRAP
- 5m Askelvalakyykky @ 4-8kg
- 10 (5/5) Tuulimyllyjä
- 10 Etuheilautusta
- 10 (5/5) Ylöstyöntöjä
- 15s Hollow hold
Reeni 1
Front Squat
10min for Quality
- 5-5-10 @ 50kg
Reeni 2 - Dips
EMOM for 9min
- 10m Bear Crawl
- 20 Banded Tricep Extensions
- 20s Bottom Push up Hold
Reeni 3 - Metcon
For time, 21-15-9 (Cap 10min)
- Power Cleans @ 30kg
- Push presses @ 30kg
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 8-10 Arch/Hollow Tension Drill
- 20s Bench Hollow Sliders
- 12 Ring I Y
CFML Kisaryhmä 2021 Syksy, Reeni 5 - Jasmin Workout
Lämppä
6min AMRAP
- 10m Askelkyykkyä
- 10 Air Squats
- 10 Squat to Stand
- 10 Banded Good Mornings
- 10 Banded Deadlifts
Reeni 1
Front Squat
15min for Quality (E3MOM)
- 5x 45kg
- 5x 47,5kg
- 5x 50kg
- 5x 52,5kg
- 5x 55kg
Reeni 2 - eKip/Butterfly Pull ups
EMOM for 9min
- 30s Hollow Hold
- 10s Chin Over Bar Hold (
)
- 8 Box Kipping Pull up (
)

Reeni 3 - Metcon
15min AMRAP
- 19 Wall Ball @ 6kg
- 19 Cal Row
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Get Out of the Pool
- 8 Iron Cross Lift Off
- 12 Banded Hollow I Y
CFML Kisaryhmä 2021 Syksy 2021, Reeni 6 - Jasmin Workout
Lämppä
6min AMRAP
Tabata (20s työ:10s lepo), 4 kierrosta (8min)
- Double Unders
- Hollow Hold
- Push ups
- Squat Jumps
Reeni 1
Front Squat
12min for Quality (E3MOM)
- 3x 55kg
- 3x 57,5kg
- 3x 60kg
- 3x 62,5kg
Reeni 2 - Dips
EMOM for 9min
- 7 Toe Spot Ring Dips (

)
- 6 Pike Handstand Push ups (
)
- 20s Ring Support Hold (
)

Reeni 3 - Metcon
For time (Cap 9min)
- 21 Deadlifts @ 35kg
- 21 Hand Release Push ups
- 15 Deadlifts @ 35kg
- 15 Hand Release Push ups
- 9 Deadlifts @ 35kg
- 9 Hand Release Push ups
- 21 Deadlifts @ 42,5kg
- 20m Bear Crawl -15 Deadlifts @ 42,5kg
- 15m Bear Crawl
- 9 Deadlifts @ 42,5kg
- 10m Bear Crawl
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 14 Ring I Y
- 12 Ring Pulses
- 20s Bench Hollow Sliders
CFML Kisaryhmä Syksy 2021, Reeni 7 - Jasmin Workout
Lämppä
8min AMRAP
- 10m KB eturäkkiaskelkyykky
- 10m KB yhden käden vala-askelkyykky
- 8 KB Good Morning
- 6 KB Sumo Deadlifts
- 4 (2/2) Turkish Get ups
Reeni 1
Front Squat
10min for Quality
- 5-5-10 @ 55kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 12min
- 8 Ring Lat Press Downs
- 12 Beat Swings
- 10 Mini Butterfly Circles
- 10 1 Foot Box Drill
Reeni 3 - Metcon
For time (Cap 8min)
- 1 Devil presses @ 10kg
- 1 Wall walk
- 10 Double Unders
- 3 Devil presses @ 10kg
- 3 Wall walk
- 30 Double Unders
- 6 Devil presses @ 10kg
- 6 Wall walk
- 60 Double Unders
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Archer Push ups
- 12 Ring I Y
- 17 Hollow Ab Roller
CFML Kisaryhmä Syksy 2021, Reeni 8 - Jasmin Workout
Lämppä
6min AMRAP
- 5m Askelvalakyykky @ 4-8kg
- 10 (5/5) Tuulimyllyjä
- 10 Etuheilautusta
- 10 (5/5) Ylöstyöntöjä
- 15s Hollow hold
Reeni 1
Front Squat
15min for Quality
- 5x 50kg
- 5x 52,5kg
- 5x 55kg
- 5x 57,5kg
- 5x 60kg
Reeni 2 - Dips
EMOM for 9min
- 16 Plank Shifts
- 8 Toes Spot Ring Dips
- 20s Bottom Push up hold
Reeni 3 - Metcon
For time, 21-15-9 (Cap 10min)
- Dumbbell Snatch @ 10kg
- Toe Spot Ring Dips
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Banded Hollow I Y
- 12 Banded Hollow Pull Downs
- 8 Iron Cross Lift Off
CFML Kisaryhmä Syksy 2021, Reeni 9 - Jasmin Workout
Lämppä
6min AMRAP
- 10 Double Unders
- 10m Askelkyykky
- 10 Squat to Stand
- 10 Banded Good Mornings
- 10 Banded Deadlifts
Reeni 1
Front Squat
12min for Quality (E3MOM)
- 3x 60kg
- 3x 62,5kg
- 3x 65kg
- 3x 67,5kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 9min
- 10 Vups
- 10 Slow Single leg Box Kipping Pull ups
- 8 Box Kipping Pull ups
Reeni 3 - Metcon
3 Rounds for time (Cap 12min)
- 35 Double Unders
- 15 Thrusters @ 30kg
- 12 Bar Facing Burpees
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Hollow IYT
- 10 Hanging Active Shrugs
- 10 Ring I Y
CFML Kisaryhmä Syksy 2021, Reeni 10 - Jasmin Workout
Lämppä
6min AMRAP
6-8kg kahvakuulalla
- 10m KB Overhead Carry
- 10 KB Swings
- 5/5 KB Clean & Jerk
- 2 (1/1) KB Turkish Get ups
Reeni 1
Front Squat
10min for Quality
- 5-5-10 60kg
Reeni 2 - Dips
EMOM for 9min
- 20s Ring Support Hold
- 16 Banded Tricep Extensions
- Max Standing Overhead Hold, 10-15kg
Reeni 3 - Metcon
10 Rounds for time (Cap 15min)
- 9 Thrusters @ 20kg
- 35 Double Unders
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Archer Push ups
- 15 Hollow Ab Roller
- 10 Ring Pulses