Categories
Yleinen

WOD for Sunday, Feb 16, 2025

170225 MAANANTAI

4 sets of strict handstand push-ups
2min rest between sets

4 rounds
2min AMRAP
8 handstand push-up / db pushpress
12 one arm db thruster 22.5/15
2min REST

180225 TIISTAI

Back Squat
5-5-2-3-1
70-80-85-90-100% 1RM
Rest for 3-5 minutes between sets.

180225 TIISTAI

Tempo Back squat
5 x 5 @60% of your 1RM BS in tempo 50X1.
Rest 1:00

180225 TIISTAI

Jumping Lunges
100 reps with bodyweight in as few sets as possible.
One minute rest between sets/breaks.

180225 TIISTAI

ENGINE WOD

4 rounds
2min ski
2min wallball 20/14
2min ski
2min box step ups w/ db 22.5/15
2min rest

190225 KESKIVIIKKO

Dumbbell Bench Press (10min)
Max sets in 10min of 6 unbroken reps @100% of your 15RM
Alternating with partner.

190225 KESKIVIIKKO

Z press (with barbell) 12 min
Build to 8 RM in 3 sets.
Do one set every 3 min or faster.

190225 KESKIVIIKKO

Dumbbell Pull Overs
4 x 10 reps at AHAFA.
One minute rest between sets.

200225 TORSTAI

Pull + squat clean (pause on knee)
3 x 1+2 @40-50%

in 12min find daily max in the following complex:
1 Pull
1 Hang squat clean
1 Squat clean

3 sets
8 snatch grip barbell row
12 russian twist

200225 TORSTAI

STRENGHT

Superset Pendlay + Bent row (12 min)
5 supersets of:
8 pendlay rows @60% of your 10RM in tempo 30X0
8 bent over dumbbell rows @60% of your 10RM
Rest 1:00

Romanian Deadlift (20 min)
Max unbroken reps @50-40-30% of your 1RM deadlift.
Do one set every five minutes or faster.

Death March (6min)
3 x 20-30 unbroken alternating steps. Rest 1:00

210225 PERJANTAI

Every 8min for 2 rounds
A. 1k row
B. 2 rounds of
15 target burpee
90 double under

220225 LAUANTAI

For time:
50 hang power snatches 42,5/30
50 push presses
50 sumo deadlift high pulls
50 front squats

4 rounds
10-20 v-up
15 back extension
1min rest

230225 SUNNUNTAI

BENCHMARK WOD

"Kelly with erg"
5 rounds
400m ski/row
30 box jump 60/50
30 wallball 20/14

Categories
Yleinen

WOD for Sunday, Feb 09, 2025

100225 MAANANTAI

2 rounds
5 min AMRAP
15 wallball 20/14
10 knees to elbows
3min REST
5 min AMRAP
60 double under
20 db one arm hang c&j 22.5/15
3min REST

110225 TIISTAI

Back Squat (25min)
6 – 6 – 3 – 2
70-80-90-95% 1RM
Rest for 3-5 minutes between sets.

110225 TIISTAI

For time (12min)
25 tempo back squats @40% of your 1RM BS
in tempo 90X1.

3 sets of max hold Nordic hold (6 min)
Rest 1:00

120225 KESKIVIIKKO

Dumbbell Bench Press
Build to a 15RM in 3 sets. (vertaa 15.1.)
Then 2 x 7 @100% of 15RM.
Do one set every 3min or faster.

120225 KESKIVIIKKO

Z press (with barbell) 12 min
Build to 10RM in 3 sets.
Do one set every 3min or faster.

Dumbbell Pull Overs (12 min)
3 x 15 reps at AHAFA.
Rest for 2 min between sets.

130225 TORSTAI

Pause power snatch + squat
4 x 3 @40-50%

Every 2min for 6 sets:
1 snatch
1 hang snatch
1 overhead squat
(RESULT is best lift from this)

3 sets
10 snatch grip barbell row
10 barbell rollout

130225 TORSTAI

STRENGTH

Pendlay Row (20 min)
18-15-12-8-12-15-18 reps at
70-75-80-90-80-75-70% of your 10RM from week 5.
Do one set every 3min or faster.

Bent over Dumbbell Rows (1 käsi kerrallaan) 12 min
10-1 unbroken reps @70-75% of your 10RM from week 5.

Seated Dumbbell Biceps Curl (6 min )
3 x 12-6 reps at AHAFA.
Rest 1min

140225 PERJANTAI

"Valentine's Day Special"

For time with partner
8 rounds
athlete a: 3 devils press 22.5's/15's + 6 chest to bar
athlete b: 3 devils press 22.5's/15's + 6 chest to bar
straight in to
100 cal row (a&b split)
straight in to
8 rounds
athlete a: 6 one arm devils press 22.5/15 + 6 pullup
athlete b: 6 one arm devils press 22.5/15 + 6 pullup

150225 LAUANTAI

6 rounds
in 1min:
10 toes to rings
AMRAP of box over jumps 60/50
1min rest
— 2min rest —
6 rounds
in 1min:
4 shuttle runs (1 rep = 2 x 7m)
AMRAP of kb swings 24/16
1min rest

Categories
Yleinen

WOD for Sunday, Feb 02, 2025

030225 MAANANTAI

OTM 30 (5R)
1. 18/14 cal row
2. 10-20 toes to bar
3. rest
4. 18/14 cal row
5. 10-15 double kb deadlift 32's/24's
6. rest

040225 TIISTAI

Back Squat
8-6-4-4 reps at
65-75-85-90% 1RM
rest 3:00

040225 TIISTAI

DB One arm romanian deadlift
3 x 10 + 10 reps
Rest 2:00

040225 TIISTAI

Front Squat
50 reps for time at 40% of your 1RM FS
in tempo 30X1.

040225 TIISTAI

3 rounds
3min AMRAP ski
3min AMRAP sled push (you go, I go)
3min AMRAP row
3min AMRAP farmers walk (you go, I go)

050225 KESKIVIIKKO

Dumbbell Bench Press
Build to a 9RM over the course of 4 sets.
Then add weight for a 3RM.
Do one set every three minutes or faster.

(tuloksiin 9rm & 3rm)

050225 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps 70% of your 1RM bench press
Rest for 90 seconds between sets.

050225 KESKIVIIKKO

DB one-arm Strict Press
3 sets of max unbroken reps w/t 3 weights: example 10-15-20kg
Rest 3:00

060225 TORSTAI

Pause hang power clean + pause push jerk
3 x 3+3 @50%
Pause power clean + pause split jerk
3 x 2+2 @60%

in 12min find daily max in the following complex:
3 Power clean
2 Push jerk
1 Split jerk

tulos: complexin maksimi

060225 TORSTAI

STRENGTH

Pendlay Row
Build to a 10RM over the course of 4 sets.
Do one set every three minutes or faster.

Bent over Dumbbell Rows
Build to a 10RM (each arm) over the course of 4 sets.
Do one set every three minutes or faster.

AMRAP 10 alternating w/t partner:
10 barbell biceps curls
10 barbell overhead triceps extensions

070225 PERJANTAI

5 rounds
in 2min:
20 db snatch 22.5/15
AMRAP burpee box over 60/50
2min REST

4 sets
10-20 hanging knee raises
1min rest between sets

080225 LAUANTAI

For time w/ partner
4 rounds
50 cal ski
40 thruster 42,5/30
30 pull-up

split reps

090225 SUNNUNTAI

BENCHMARK-WOD

"Barbara Ann"
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts 60/42,5
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Categories
Yleinen

WOD for Sunday, Jan 26, 2025

270125 MAANANTAI

OTM 8
1. 8-16 shoulder taps
2. 10-15s hanging l-sit hold

Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run 3+3m
1 shuttle run 6+6m
1 shuttle run 9+9m
Max-reps burpees
– Rest the remaining 2:15.

280125 TIISTAI

Back Squat 16min
8-8-6-6
at 65%-70%-75%-80%
Rest 3:00

280125 TIISTAI

Alternating Lunges
3 x 14 reps at 100% of your 20RM from week 2
Rest 2:00

280125 TIISTAI

Goblet Squat
As many reps as possible in 6 minutes:
goblet squats in sets of 10 with a 20/12 kg KB

290125 KESKIVIIKKO

Dumbbell Strict press
Build to a 10RM over the course of 5 sets.
Every 3min or faster

290125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 8RM over the course of 4 sets.
Then add weight for a 6RM.
Every 3min or faster

290125 KESKIVIIKKO

One Arm Dumbbell Bench Press
10-1 unbroken reps @70-75% of
your newly established 10RM dumbbell bench press.

300125 TORSTAI

10!
hang muscle snatch 20/15
btn press 20/15
overhead squat 20/15

press snatch balance 3 x 5 @30-40%
heaving snatch balance 3 x 3 @50-60%
snatch balance 3 x 2 @65-75%

3 rounds for quality
3 tempo overhead squat @60-70% (tempo 22×1)
10 barbell rollout
20 back extension

300125 TORSTAI

STRENGTH

Romanian Deadlift
2 sets (waves) prosentit 5RM mikä tehtiin eka vko
9 reps @70% – 6 reps @80% – 3 reps @90%
Every 3:00 or faster

300125 TORSTAI

STRENGTH

3 rounds for time:
5 pendlay rows @100% of your 12RM pendlay rows from week 1
15 bent over db rows (each arm) @70% of your 12RM bent over
db rows from week 1
40 bent over rear delt flys

310125 PERJANTAI

4 rounds
2min AMRAP: rope climbs
2min AMRAP: double unders
2min AMRAP: wallball 20/14
2min REST

010225 LAUANTAI

For time w/ partner
100 – 80 – 60 cal row
80 – 60 – 40 power clean & push jerk 50/35

split reps

020225 SUNNUNTAI

BENCHMARK WOD

"Mary"
20min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up

Categories
Yleinen

WOD for Sunday, Jan 19, 2025

200125 MAANANTAI

5 min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 v-up

200125 MAANANTAI

4 rounds
2,5min AMRAP
15/12 cal ski
9 pushpress 50/35
AMRAP wallwalk
2,5min REST

210125 TIISTAI

Front squat
Find 1RM

(Narrow Stance Back Squat
3 x 20 @40% of your 1RM BS
Rest for 2 min

3-4 sets of:
5-8 hamstring curls in rings
10 sec nordic hold)

220125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 13RM over the course of 4 sets.
Then add weight for a 10RM.
Every 3min or faster
(result 1: 13rm, result 2: 10rm)

220125 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps @65% of your 1RM bench press.
Rest 90 seconds

220125 KESKIVIIKKO

DB Strict Press
4 sets of +4 reps @85% of your 1RM strict press.
Every 3min or faster

230125 TORSTAI

5 power clean (tng) @60-70% 1rm pc
1min rest
OTM 5
3 power clean (tng) @75-80% 1rm pc
1min rest
OTM 5
2 power clean (tng) @85% 1rm pc

3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
20 back extension

230125 TORSTAI

VOIMA-TUNTI

EMOM, TEMPO
On the minute for 12 minutes (alternate between A and B):
A. 10 pendlay rows @60% of your 12RM pendlay rows from week 1
B. 5 bent over db rows (each arm) @70% of your 12RM bent over
db rows from week 1

Romanian Deadlift
1-10 unbroken reps at 80% of your 5RM from week 1.
30 sec rest between sets of 1-5 reps.
60 sec rest between sets of 6-10 reps.
Rest as little as possible between sets.

240125 PERJANTAI

Every 6min for 4 rounds
30/24 cal row
20 toes to bar
10 overhead squat 60/40

*each round for time, result is slowest time

250125 LAUANTAI

For time
50 box step over w/ db 22.5/15
50 db hang snatch 22.5/15
50 burpee over db
50 db hang squat clean 22.5/15
50 burpee over db
50 db hang snatch 22.5/15
50 box step over w/ db 22.5/15

260125 SUNNUNTAI

BENCHMARK-WOD

"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14

Categories
Yleinen

WOD for Sunday, Jan 12, 2025

130125 MAANANTAI

(OTM 8
1. 4-6 strict c2b pull-up / 1-3 negative pull-up
2. 10-20s l-sit hold)

For time w/ partner
5 rounds
12 burpee box jump 60/50
16 chest to bar pull-up
20 db one arm hang c&j 22.5/15

split reps

140125 TIISTAI

Front squat + Back squat
3 x 2+4 @80-90% of 1RM FS

140125 TIISTAI

Paused Back Squat (3s)
3 x 5 @55-60% of 1RM BS
Rest for 3-5 min between sets.

140125 TIISTAI

Alternating back rack reverse lunges
Build to a 20RM over the course of 3-4 sets.
All sets done as sets of 20.
Rest for 2-3 min between sets..

150125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 15RM over the course of 3-4 sets.
Then add weight for a 12RM.
Do one set every 3 min or faster.

150125 KESKIVIIKKO

Wide Grip Bench Press
3 x 8 @50-60% of your 1RM bench press in tempo 3333.
Rest for 2 min between sets.

150125 KESKIVIIKKO

DB Strict Press
3-4 sets of +7 reps @75% of your 1RM strict press.
Do one set every 3 min or faster.

160125 TORSTAI

Snatch waves (3 waves)
3 snatch @70% / 75% / 80%
2 snatch @75% / 80% / 85%
1 snatch @80% / 85% / 90%

(3 rounds for quality
5 tempo overhead squat @50-60% (tempo 31×1)
10 barbell rollout
15 back extension)

160125 TORSTAI

STRENGTH-TUNTI

Pendlay Row (16min)
Every 2 minutes for 8 sets:
12 @75% of your 12RM from week 1

Bent over Dumbbell Rows (10min)
4 x 12 @70% of your 12RM from week 1 in tempo 30X0.
Rest for 2 min between sets.

Romanian Deadlift (10min)
On the minute for 10 minutes:
5 reps @70% of your 5RM from week 1

170125 PERJANTAI

20min AMRAP
10 kb sumo deadlift high-pull 32/24
20 sit-up
50 double under

(Barbell Front Raises 4 x 10 reps at AHAFA.
1min rest between sets)

180125 LAUANTAI

4 rounds
2min AMRAP
row calories
2min REST
2min AMRAP
10 hang power clean 50/35
15 wallball 20/14
2min REST

190125 SUNNUNTAI

BENCHMARK-WOD

“JOSHUA H. REEVES”

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42.5

Categories
Yleinen

WOD for Sunday, Jan 05, 2025

060125 MAANANTAI

(OTM 10
1. 5 knees to elbows + 5 push-up
2. 3 wallwalk)

for time w/ partner
3 rounds
20 handstand push-up
30 toes to bar
40 db hang snatch 30/22.5

split reps

070125 TIISTAI

Front squat + Back squat
3 x 3+5 @75-85% 1rm fs

Tempo back squat
3 x 10 @40% of your 1RM BS in tempo 50X1.
Rest 2:00

ALTERNATING BACK RACK LUNGES
100 reps with an empty barbell in as few sets as possible.
1 min rest between sets if you break.

080125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 20RM over the course of 3-4 sets.
Then add weight for a 16RM.
Do one set every 3 minutes or faster.

080125 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps @60% of your 1RM BP
Rest for 90 seconds between sets.

080125 KESKIVIIKKO

DB Strict Press
3-4 sets of +10 @65% of your 1RM strict press.
Every 3:00 or faster

090125 TORSTAI

Clean and jerk waves (3 waves)
3 c&j @70% / 75% / 80%
2 c&j @75% / 80% / 85%
1 c&j @80% / 85% / 90%

(3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
15 back extension)

090125 TORSTAI

TORSTAI STRENGHT

Pendlay Row (15min)
Build to a 12RM over the course of 4-5 sets.
Do one set every three minutes or faster.

Bent over Dumbbell Rows (15min)
Build to a 12RM (each arm) over the course of 4-5 sets.
Do one set every three minutes or faster.

Romanian Deadlift (15min)
5 reps every minute on the minute.
Start at 35% of your 1RM deadlift and add 5% every
other minute until you find your 5RM of the day.

100125 PERJANTAI

6 rounds
1min ski (cal)
1min shuttle run (1 rep = 2x7m)
1min double under
1min burpee
1min rest

110125 LAUANTAI

2 rounds
5min AMRAP
5 shoulder to overhead 50/35
10 deadlift 50/35
15 box jump 60/50
2,5min REST
5min AMRAP
15/12 cal row
15 wallball 20/14
2,5min REST

120125 SUNNUNTAI

BENCHMARK-WOD

"Loredo with erg"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400m erg

Categories
Yleinen

WOD for Sunday, Dec 29, 2024

301224 MAANANTAI

On the minute for 35min
1. 15/12 cal ski
2. 15 goblet squat 32/24
3. 15/12 cal ski
4. 15 toes to rings
5. rest

311224 TIISTAI

Thruster
3 x 5

311224 TIISTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

020124 TORSTAI

(OTM 8:
1. 4-8 strict toes to bar
2. 20-40 crossover jumps)

For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100
double-unders and 30 V-ups.

030124 PERJANTAI

hang muscle snatch
3 x 3 @30-40%
hang power snatch
4 x 2 @60-70%
hang squat snatch
5 x 1 @75-85%

Overhead squat
4 x 4 @70-80% of 1rm ohs

040124 LAUANTAI

"CF Open 22.2"
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 100/70 (scaled 60/42,5)
bar facing burpee (scaled may step over the bar)

(5 rounds
20s hollow hold
20s arch hold
20s rest)

Categories
Yleinen

WOD for Sunday, Dec 22, 2024

231224 MAANANTAI

Front Squat
Build to a heavy 2RM
then 4 x 2 @80-85%

231224 MAANANTAI

4 rounds for time w/ partner (partner a & b)
a. 4 double db hang cluster 22.5's/15's
b. 4 double db hang cluster 22.5's/15's
a. 8 double db front squat 22.5's/15's
b. 8 double db front squat 22.5's/15's
a. 12 box step ups w/ db 22.5/15
b. 12 box step ups w/ db 22.5/15

241224 TIISTAI

"12 Steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

271224 PERJANTAI

(OTM 8
1. 15-30s handstand hold
2. 10-15s hanging l-sit hold)

4 rounds
2,5min AMRAP
12 power snatch 40/30
12 box over jump 60/50
amrap wall walk
2,5min REST

281224 LAUANTAI

6 rounds
1min row
1min double under
1min ski
1min burpee
1min bike
1min rest

Categories
Yleinen

WOD for Sunday, Dec 15, 2024

161224 MAANANTAI

in 10min
Find your daily max in 3 hang power clean

161224 MAANANTAI

14min AMRAP w/ partner
5 hang power clean 70/50
5 strict handstand push-up
rest while partner completes a round

intermediate: pike push-up
beginner: db shoulder press

171224 TIISTAI

Front Squat
6 x 3 @80-85% of 1rm

(OTM 12
1. 10-16 toes to rings
2. 12-16 walking lunge w/ db's 22.5's/15's
3. 15-20 back extension)

181224 KESKIVIIKKO

A.
20min row for meters

181224 KESKIVIIKKO

B.
3 rounds
8 scapular pull-up + 10 ringrow (easy)

every 2min for 5 sets
4-8 strict pull-up + set of ringrow (target 8-12)

191224 TORSTAI

"CF Open 24.1"
For time:
21 DB snatches, arm 1 22.5/15
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell

(3 sets
30s plank hold + 10-15 v-up)

201224 PERJANTAI

Muscle clean
3 x 5 @30%
Power clean
4 x 3 @60-70%
Squat clean
5 x 2 @75-85%

Clean pull 5 x 1 @110-120%

211224 LAUANTAI

For time in teams of 3
150 wallball 20/14
120 cal ski
90 sumo deadlift high pull 50/35
120 wallball 20/14
90 cal ski
60 sumo deadlift high pull 50/35
90 wallball 20/14
60 cal ski
30 sumo deadlift high pull 50/35

221224 SUNNUNTAI

BENCHMARK WOD

"Lynne"
5 rounds for as many reps as possible
max reps bench press @bw
max reps strict pullups

Perform As Many Repetitions as Possible unbroken of
bench press. Rest as needed before completing as
many pull-ups as possible, unbroken.
Continue in this manner for 5 rounds. Score is the
total cumulative number of repetitions of bench press
and pull-ups across all 5 rounds of the workout.

191224 TORSTAI

TORSTAI STRENGTH

Wendler week 2
Back squat 3 – 3 – 3-+ @70-80-90% + 2,5-5kg
laske painot: 1RM x 90%

db one arm row 4 x 10+10
bicep curl 4 x 10