Workout list by Ilkka Rainto CFML Kisaryhmä - Elli

CFML Kisaryhmä Syksy 2021, Reeni 11 - Elli Workout
Lämppä
6min AMRAP
- 10m Askelkyykkyä
- 10 Air Squats
- 10 Squat to Stand
- 10 Banded Good Mornings
- 10 Banded Deadlifts
Reeni 1
Deadlift
15min for Quality (E3MOM)
- 5x 50kg
- 5x 52,5kg
- 5x 55kg
- 5x 57,5kg
- 5x 60kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 12min
- 15 Hollow Rocks
- 10 Beat Swings
- 10 Scap hanging Circles
- 10 Strict Circles
Reeni 3 - Metcon
Half Cindy
10min AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 8-10 Arch/Hollow Tension Drill
- 20s Bench Hollow Sliders
- 12 Ring I Y
CFML Kisaryhmä Syksy 2021, Reeni 12 - Elli Workout
Lämppä
Tabata (20s työ:10s lepo), 4 kierrosta (8min)
- Double Unders
- Hollow Hold
- Push ups
- Squat Jumps
Reeni 1
Deadlift
12min for Quality (E3MOM)
- 3x 60kg
- 3x 62,5kg
- 3x 65kg
- 3x 67,5kg
Reeni 2 - Dips
EMOM for 9min
- 5 Ring Dip Negatives
- 18 Plank Shifts
- 9 Toe Spot Ring Dips
Reeni 3 - Metcon
Christine
3 Rounds For time (Cap 9min)
- 500m Row
- 12 Deadlift @ Bodyweight
- 21 Box jumps
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 Syksy 2021, Reeni 13 - Elli Workout
Lämppä
8min AMRAP
- 20m Askelkyykky
- 12 Squat to Stand
- 12 90 to 90
- 12 Banded Good Mornings
- 12 Banded Kang Squats (
)

Reeni 1
Deadlift
For Quality (15min)
- 3x 60kg
- 1x 65kg
- 1x 67,5kg
- 1x 70kg
- 1x 72,5kg
- 1x 75kg
Maksimin kokeilu. Kolmen toiston sarja pitäisi olla sopiva, ei liian raskas, mutta ei kevytkään. Sen jälkeen ykkösiä. Jos 70kg ylöspäin alkaa tuntumaan, että tekniikka ei pysy kasassa, nii lopeta siihen. Tekniikka edellä, ja rauhassa nostot, n. 2-3min tauoilla välissä.

Reeni 2
Double Unders
For Quality 15min
- 3x20 Pingviinihyppyä
- Max Double Unders in 2mins
Reeni 3
Pull ups
For Quality 15min
- 2x max strict pull ups
- max pull ups in 2mins
Reeni 4
Lat & Shoulders
EMOM for 9min
- 8 Ring I Y
- 12 Ring Pulses
- 20s Bench Hollow Sliders
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 1 - Elli Workout
Lämppä
6min AMRAP
- 10 KB Swings @ 8-12kg
- 10 KB Alternating Cleans @ 8-12kg
- 10 KB Alternating Jerks @ 8-12kg
- 1/1 Turkish get ups @ 8-12kg
Then
3 rounds
- 10 Banded Hollow IYs
- 10 Good Mornings
- 10 Banded Squats
Reeni 1
For Quality (12min)
Push Press
- 5-5-10 @ 20kg
Reeni 2
Bar Muscle ups
EMOM for 12min
- 12 Banded Lat Press Downs (
)
- 10 Beat Swings (
)
- 25s Hollow Hold (
)
- 5 Kip Drills (
)

Reeni 3
Toes-to-bars
EMOM for 9min
- 4 Kettlebell drills (
)
- 7 Strict Straight Leg Raises (
)
- 8 Scap Pull ups (
)

Reeni 4
Metcon
3 Rounds For time (Cap 15min)
- 20 High Penguin jumps
- 15 Single Under-Double Unders
- 10 Double Unders
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 2 - Elli Workout
Lämppä
3 Rounds (Cap 10min)
- 5 Push ups
- 20s Plank Hold
- 12 Shoulder Taps
- 8 Plank Weight shifts
- 6 Hollow IYs
Reeni 1
Push Press 5x5 (Cap 15min)
- 5x 15kg
- 5x 17,5kg
- 5x 20kg
- 5x 22,5kg
- 5x 25kg
Reeni 2
Muscle up
EMOM for 9min
- 5 Box beat swing + jumps (
)
- 10 Banded broomstick hollow lat press downs (
)
- 20 Hollow Rocks (
)

Reeni 3
EMOM for 9min
Push ups
- 10 Pause DB Bench Press @ 10kg DBs (
)
- 12 Banded Tricep Extensions (
)
- 15m Mechanical Bear Crawl (
)

Reeni 4
Metcon
Half Open 18.1
10min AMRAP
- 8 Toes-to-bars
- 10 DB Hang Clean & Jerks @ 10kg
- 12 Cal Row
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 3 - Elli Workout
Lämppä
8min AMRAP
- 20m KB Walking Lunges @ 2x4-6kg
- 10 KB Clean & Jerk @ 2x4-6kg
- 20m Overhead Carry @ 2x4-6kg
- 20s Hollow Hold
- 5 V sit ups
Reeni 1
Push Press 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 25kg
- 3x 27,5kg
- 3x 30kg
- 3x 32,5kg
Reeni 2
Toes-to-bar work, EMOM for 9min
- 10 Support Hold and Around
- 8 Hollow Plank Shoulder sliders
- 10 TTB Snap Down Drill
Reeni 3
Muscle Up Work, EMOM for 12min
- 5 High hips (
)
- 8 Ring Lat Press Downs (
)
- 30s Hollow hold (
)
- 2-3 3-Position Bar Muscle-up Drills (
)

Reeni 4
Metcon - Intervalli
4x2min, 1min Rest Between sets (11min)
- Max Front Rack Lunges in meters
- 5 Burpees over bar at the start and every 5m
Reeni 5
3 Rounds for Quality (10min)
- 10-12 Overhead Shrugs
- 20m Overhead Carry 2x12kg
- 8 Banded Face Pull Y Presses
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 4 - Elli Workout
Lämppä
6min AMRAP
- 8 Banded Hollow I Y
- 8 Jumping Lunges
- 10 KB Swings
- 5/5 Alternating KB Clean & Jerks
Reeni 1
Split Jerk 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 17,5kg
- 3x 20kg
- 3x 22,5kg
- 3x 25kg
Reeni 2
Muscle Ups, EMOM for 12min
- 3 3-Position Bar Muscle-up Drills
- 30s Active bar hang
- 12 Plank Transitions
- 5 Low Bar lat jumps
Reeni 3
Push ups, EMOM for 9min
- 30s Hollow Hold
- 12 Scap Push ups
- 6 Push up negatives
Metcon
Open 20.2
20min AMRAP
- 4 DB Thrusters @ 2x10kg
- 6 Toes-to-Bars
- 24 Double Unders
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 5 - Elli Workout
Lämppä
8min AMRAP
- 20s Hollow Hold
- 2/2 KB Turkish Get Ups
- 20s Superman Hold
- 40m (20m+20m) KB Overhead Carry
- 5/5 Alternating KB Snatches
Reeni 1
For Quality (12min)
Push Press
- 5-5-10 @ 25kg
Reeni 2
Muscle Ups, EMOM for 9min
- 3-5 Jump-to-Hollow + Kip Swings
- 3-5 Box Assisted Bar Muscle-ups
- 3-5 Plate Snaps
Reeni 3
Toes-to-Bars, EMOM for 9min
- 10 Banded Broomstick Lat Press Down
- 30s Hollow Hold
- 4 Kettlebell Drills
Reeni 4
Metcon
Wall Ball Sprint, For time (Cap 6min)
- 50 Wall Ball @ 6kg
Reeni 5
3 Rounds For Quality (10min)
- 12 Band Upright Row
- 8 KB Z Presses
- 8-10 Inverted Shrugs
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 6 - Elli Workout
Lämppä
8min AMRAP
- 10m Front Rack Lunges @ 15kg (tanko)
- 4 Shoulder Presses
- 4/4 Kyynärpäiden nostoja eturäkkiasennossa
- 6 Thrusters
- 20s Hollow Hold
- 20s Superman Hold
Reeni 1
Push Press 5x5 (Cap 15min)
- 5x 20kg
- 5x 22,5kg
- 5x 25kg
- 5x 27,5kg
- 5x 30kg
Reeni 2
Muscle Ups, EMOM for 9min
- 5 Hips-to-bars
- 10 Beat Swings
- 20 Hollow Rocks
Reeni 3
Push ups, EMOM for 9min
- 10 DB Floor Press
- 45s Plank Hold
- 3 Inchworm Walkout-to-Hollows
Reeni 4
Metcon
For time (Cap 15min)
- 50 Cal Row
- 40 Deadlifts @ 40kg
- 30 Box Jumps
- 20 Front Squats @ 40kg
CFML Kisaryhmä, Syksy 2021 / Jakso 2, Reeni 7 - Elli Workout
Lämppä
6min AMRAP
- 2/2 Turkish Get ups @ 4-6kg
- 10 KB Clean & Jerks @ 4-6kg
- 5m inchworms
- 5 Burpees
Reeni 1
Push Press 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 30kg
- 3x 32,5kg
- 3x 35kg
- 3x 37,5kg
Reeni 2
Toes-to-bar work, EMOM for 9min
- 10 Banded Broomstick Lat Press Down (
)
- 8 Kip Drills (
)
- 10 V-ups (
)

Reeni 3
Muscle Up Work, EMOM for 12min
- 4-5 Box assisted bar muscle ups (
)
- 10 Banded broomstick hollow lat press downs (
)
- 16 Plank Transitions (
)
- 30s Hollow Hold
Reeni 4
Metcon
Baseline
For Time
- 500m Row
- 40 Air Squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
Reeni 5
3 Rounds for Quality (10min)
- 7 Goblet Squats & Press
- 10 Cuban Presses
- 10 Kettlebell Z Presses