Author: The Black Book

Modified mainsite workout

With a running clock, every minute perform 1 lift and add 5/2,5 kg

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.

Vilma M.

“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.