Author: The Black Book

“Suomi 101”

Partner workout,
For time:
101 calories ski erg
10-1
deadlift 90/60
one-arm dumbbell push press
push-up
101 calories ski erg

Jussi R.

Winter War 2018 qualification Event 3

As many rounds as possible in 18 minutes of:

50/40 cal Row
40 Wallball 20/14
30 Dumbbell snatch / ground to overhead
20m Overhead walking lunges with a dumbbell
10 Muscle-up / chest to bar
100 Double-unders / single-unders

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)
Add 2,5-5kg to last cycles weights.

For quality:
4 x 20 weighted side bends (10/side)
4 x 12 good mornings
4 x UB nordic hamstrings / hold

Anu N.

5 Rounds
90s work / 90s rest
A. 20/15 cal row + AMRAP DU
B. 12 burpee box over jump + AMRAP db snatch 22,5/15

Meri S.

Deload week

Team workout,
As many rounds as possible in 20 minutes of:
30 deadlift 80/55
90 lunges
30 power clean 50/35
90 medball sit-up

Jouni H.

Deload week

On the minute for 6 minutes:
1 tall snatch + 1 snatch balance + 1 hang snatch
rest 2 minute
On the minute for 6 minutes:
1 hang snatch + 1 snatch balance + 1 snatch

Deload week

6 rounds:
1 min row
1 min ski
1 min double-unders
1 min burpees
1 min rest

Juuso K.

Winter war 2019 qualification workouts event 1 and 2

Event 1

5min AMRAP

Thruster
2-4-6-8-10-12…
Toes to bar
3-6-9-12-15-18…

3 min rest

Men: 50kg
Women: 35kg
Men scaled: 40kg
Women scaled: 30kg

Event 2

5min as heavy as possible:

Squat clean
Front squat
Hang squat clean
Front squat
Jerk

Henna K.

Back squat
5-5-5
40-50-60% from 90%1rm

For quality:
50 windshield wipers
50 straight leg deadlift at 50% 1rm squat or less
50 side plank hip lifts
50 side plank hip lifts

Janne L.