Category: Yleinen

101125 MAANANTAI

OTM 8
1. 10-20s hanging l-sit hold
2. 8 db hang snatch 30/22.5

4 rounds
2min AMRAP
10 toes to bar
20 db snatch 22.5/15
2min REST

111125 TIISTAI

Deadlift
3 x 12 @55-60%

111125 TIISTAI

4 rounds
1min russian swing 32/24
1min back rack reverse lunges 60/40
1min rest

111125 TIISTAI

ENGINE WOD

5 rounds
2,5min ski
2,5min shuttle run
2,5min row
2,5min bike

121125 KESKIVIIKKO

For time
75 strict pull-up
rest 1min after each set

121125 KESKIVIIKKO

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

131125 TORSTAI

3 x 3 Tall clean
2 x 5 btn split jerk
2 x 3 pause split jerk (2s pause on catch)

every 90s for 4 sets
1 power clean + 2 split jerk @60-70%
every 90s for 4 sets
1 power clean + 1 split jerk @75-80%

4 sets
3 front squat @70-80%
3 box jump
2min rest

131125 TORSTAI

STRENGHT WOD

Back squat
5 – 3 – 2 – 2 – 1 – 1
60% – 70% – 80% – 90% – 95% – 103%

Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 75%

141125 PERJANTAI

3 rounds
5min AMRAP
8 burpee box step overs w/ db's 15's/10's
2 rope climb
3min AMRAP
easy paced skiing
2min REST

151125 LAUANTAI

PIKKUJOULUN PARIKARKELOT

"Fight gone bad" partner edition
3 rounds
2min wallball 20/14
2min kb sumo deadlift high pull 32/24
2min box jump
2min pushpress 35/25
2min row cal
2min rest

031125 MAANANTAI

Partner version of "Grettel"
Both do 10 rounds (you go, Igo)
3 c&j 60/42.5
3 bar over burpee

4-5min rest

For time w/ partner
80 double db hang c&j 22.5's/15's
*switch every 8reps

041125 TIISTAI

(Every 2min for 4 rounds
1. 15 cyclist squat & 10-15 toes to rings
2. 20+20 side bend
3. 8+8 bulgarian split squat)

8min AMRAP
3+3 turkish get-up 24/16
20 back extension

041125 TIISTAI

ENGINE-WOD

5 rounds
90s reverse lunges w/ db 22.5/15
90s ski
90s sit-up
90s ski
90s box step-ups w/ db 22.5/15
90s ski

051125 KESKIVIIKKO

4 rounds
1min bar muscle-up
1min double under
1min row
1min rest

061125 TORSTAI

3 sets of each:
3 hi-hang muscle snatch + 3 press snatch balance
3 hi-hang power snatch + 3 heaving snatch balance
2 hang squat snatch + 2 snatch balance

every 2min for 5 rounds
1 snatch + 2 overhead squat
3 box jump

snatch pull
3 x 2 @105%

061125 TORSTAI

STRENGTH-WOD

Back squat
5 – 5 – 5 – 5
60% – 65% – 70% – 75%

Front squat
5 – 5 – 5 – 5
60% – 65% – 70% – 70%

071125 PERJANTAI

(OTM 6
3-5 strict pullup + 5-10 push-up)

15min AMRAP w/ partner
20 pull-up
40 thruster 35/25

split reps

081125 LAUANTAI

"Chad"
for time
1000 (weighted) box step ups

*alone or w/ a partner
*use weight vest or dumbbell, rx 20/15

091125 SUNNUNTAI

HYBRID-WOD

2 rounds w/ partner
1k run
1k row
1k run
80m burpee broad jump
1k run
200m farmers carry

*run together, split the movements

271025 MAANANTAI

Push jerk
4 x 5 @50-75%

271025 MAANANTAI

For time
12 rounds alternating rounds
w/ partner (6r for both)
10 push jerk 50/35
15 box jump 60/50

281025 TIISTAI

Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM

281025 TIISTAI

"Partner Karen"
For time
150 wallball 20/14

*split reps

291025 KESKIVIIKKO

(Every 90s for 3 rounds
1. 2 weighted pull-up / 3 negative pull-up
2. 8 weighted dip)

4 rounds
90s AMRAP
20 sit-up + AMRAP wall walks
90s REST

301025 TORSTAI

2 x 3 Pause hi-hang power clean (2s pause on catch)
3 x 3 Tall clean
2 x 3 No heels clean pull
2 x 3 Pause squat clean (2s pause on catch)

every 30s x 10
1 squat clean @65%
every 60s x 10
1 squat clean @75%-85%

clean pull
3 x 2 @105%

311025 PERJANTAI

3 x 10min AMRAP w/ 4min rest between amraps

A.
15/12 cal ski + 20 box step ups w/ db 22.5/15

B.
6 shuttle run + 4 kb's in overhead&front rack carry24's/16's
(1 rep = 2×7,5m)

C.
15/12 cal row + 10 burpee over rower

281025 TIISTAI

ENGINE

4 rounds
2,5min ski
in 2,5min: 40 wallball
2,5min bike
in 2,5min: 40m walking lunge + amrap shuttle run

301025 TORSTAI

STRENGTH

Back squat
5 – 3 – 2 – 2 – 1
60% – 70% – 80% – 90% – 95%

Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 85%

011125 LAUANTAI

For time
4 rounds
20 toes to bar
40 db hang snatch 22.5/15
80 double under

201025 MAANANTAI

Power clean (tng)
4 x 5 @50-75%

201025 MAANANTAI

For time
40 – 20 – 10
power clean 50/35
bar over burpee

211025 TIISTAI

Back Squat
7 x 6 @80-90% of your 6RM BS

211025 TIISTAI

3 rounds
in 1min
12 russian twist 20/14 + AMRAP reverse lunges
w/ kb's in front rack 24's/16's
2min REST

211025 TIISTAI

ENGINE WOD

4 rounds
3min ski
3min sled push (you go, I go)
3min shuttle run / airrunner

3min AMRAP: 20 reverse lunge 22.5/15 + 20 sit-up

221025 KESKIVIIKKO

(Every 90s for 3 rounds
1. 3 weighted pull-up / 2 negative pull-up
2. 6 weighted dip)

For time
500/450m row
100 double under
50 pull-up

231025 TORSTAI

2 x 3 Pause hi-hang power snatch (2s pause on catch)
2 x 3 No heels snatch pull
2 x 3 Pause power snatch (2s pause on catch)

every 20s x 15
1 power snatch @60%
every 30s x 10
1 power snatch @70%
every 45s x 5
1 power snatch @80%

snatch pull
3 x 3 @95%

231025 TORSTAI

STRENGTH WOD

Back squat
5 – 5 – 5 – 5
65% – 70% – 75% – 80%

Front squat
5 – 5 – 5 – 5
60% – 65% – 65% – 65%

241025 PERJANTAI

For time in teams of 3
120-90 cal echo bike
90 box step overs w/ db's 22.5's/15's
60 devils press 22.5's/15's

(For quality (before or after workout)
3 rounds
15-20s copenhagen plank (both sides)
15 arch rock)

251025 LAUANTAI

A.
For time (cap 5min)
50 toes to bar
every time you break a set perform
6 box jumps 60/50

251025 LAUANTAI

B.
For time
1k row

251025 LAUANTAI

C.
3 rounds (cap 5min)
15 v-up
20 db hang snatch 25/17.5

131025 MAANANTAI

Hang power snatch
4 x 5

131025 MAANANTAI

For time
16 rounds alternating rounds
w/ partner (8r for both)
16/12 cal row
8 hang power snatch 42,5/30

141025 TIISTAI

Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.

141025 TIISTAI

For time
3 rounds
20 jumping lunge
10 goblet squat 32/24

141025 TIISTAI

ENGINE WOD

5 rounds
2min bike
2min reverse lunges w/ db 22.5/15
2min ski
2min farmers walk 24's/16's

151025 KESKIVIIKKO

Every 90s for 3 rounds
1. 5 weighted pull-up / 2 negative pull-up
2. 5 weighted dip

151025 KESKIVIIKKO

6 rounds for repetitions
30s burpee pull-ups
30s rest
30s weighted sit-up 20/14
30s rest

161025 TORSTAI

2 x 3 Pause hi-hang power clean (2s pause on catch)
3 x 3 Tall clean
2 x 3 No heels clean pull
2 x 3 Pause squat clean (2s pause on catch)

OTM 7
1 pause squat clean @60% (2s pause on catch)
1min rest
OTM 7
1 squat clean @75%

clean pull
3 x 3 @95%

161025 TORSTAI

STRENGTH

Back squat
5 – 5 – 2 – 3 – 1
70% – 80% – 85% – 90% – 100%

Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 80%

171025 PERJANTAI

10min AMRAP
20 db hang c&j 22.5/15
15 box over jump 60/50

5min REST

10min AMRAP
15 wallball 20/14
10 toes to bar

181025 LAUANTAI

OTM 6
4-8 strict handstand push-up /
pike push-up

For time
60/45 cal ski
45 box step overs w/ db 25/17.5
30 handstand push-up / db pushpress 22.5's/15's
45 double kb deadlift 24's/16's
60/45 cal ski

191025 SUNNUNTAI

HYBRID WOD

2 rounds
1k run
1k row
1k run
40m burpee broad jump
40m walking lunges
1k run
1k ski

061025 MAANANTAI

3 x 20-40s handstand hold
3 x 10-20 shoulder taps

4 rounds
1min wall walks
1min db hang snatch 22.5/15
1min box jump 75/60

071025 TIISTAI

Tempo back squat (31×1)
4 x 4 @70% of 8RM (from 2 weeks ago)

071025 TIISTAI

4 rounds
90s AMRAP
10 weighted pistol squat 16/12
AMRAP toes to bar
90s REST

071025 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP
30 burpee + amrap row
5min AMRAP
sled push (you go, I go)
5min AMRAP
50 sit-up + amrap ski
5min AMRAP
box step overs w/ db's 15's/10's (you go, I go)

081025 KESKIVIIKKO

(4 rounds
8-12 (feet elevated) ringrow
8-12 db shoulder press
2min rest)

for time
100 kb swings 24/16
in the beginning of each minute perform 10 push-ups

091025 TORSTAI

3 sets of each:
3 hi-hang muscle snatch + 3 press snatch balance
3 hi-hang power snatch + 3 heaving snatch balance
2 hang squat snatch + 2 snatch balance

OTM 7
1 pause snatch (2s pause on catch) + 1 overhead squat
@70%

snatch pull
4 x 4 @85%

091025 TORSTAI

STRENGTH WOD

Back squat
6 – 6 – 3 – 2
70% – 80% – 90% – 95%

Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 80%

101025 PERJANTAI

(OTM 8
1. 10-20s l-sit hold
2. 15-20 arch rock)

15min AMRAP
10 v-up
12 reverse lunge w/ db 22.5/15
28 double under

111025 LAUANTAI

For time
2 rounds w/ partner
80 power clean 50/35
60 cal ski
40 thruster 50/35
60 cal ski

121025 SUNNUNTAI

HYBRID WOD

AMRAP in 45 minutes
A. 500m ski + 10 burpee broad jump
B. 500m row + 20 Wallball 14/10lbs
1km run
A. 20m farmer carry 2 x 24/16kg
B. 20m walking lunge 22,5/15kg db
Vuorottele parin kanssa kierroksia A ja B

290925 MAANANTAI

(3 rounds for quality
5 hang muscle clean @30-40%
15-20s copenhagen plank
20-30 crossover jump)

20min AMRAP
20 hang power clean 50/35
40 sit-up
60 double under

300925 TIISTAI

Back Squat
6 x 8 reps @80-90% of your 8RM BS

300925 TIISTAI

For time
12 rounds w/ partner (6 rounds for both)
5 of the following complex:
1 double db hang squat clean 22.5's/15's
2 db's in front rack reverse lunges
rest while partner completes a round

300925 TIISTAI

ENGINE WOD

4 rounds
4min ski
4min echo bike (you go, I go)
4min bike
4min shuttle run

011025 KESKIVIIKKO

Shoulder press
4 x 4
– go for a heavy set of 4

011025 KESKIVIIKKO

Every 2min for 5 rounds
14/10 cal row
unbroken set of pull-ups

*result is the least number of pull-ups

021025 TORSTAI

3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause push jerk (2s pause on dip & catch)
2 x 3 Pause push jerk (2s pause on catch)

OTM 6
2 x 1+1 power clean + push jerk @70%
1min rest
OTM 6
1+1 power clean + push jerk @80-85%

clean pull
4 x 4 @85%

021025 TORSTAI

STRENGTH WOD

Back squat
8 – 6 – 4 – 4
65% – 75% – 85% – 90%

Front squat
5 – 4 – 3 – 3
70% – 80% – 85% – 90%

031025 PERJANTAI

In teams of 3
12min AMRAPs w/ 3min rests in between

A. echo bike calories

B.
12 shuttle runs (1rep = 2x7m)
36 double kb deadlift 32's/24's

C.
box step overs w/ db 30/20

041025 LAUANTAI

(3 rounds
10-20 toes to rings
15-20 back extension
1-2min rest)

For time
30 – 20 – 10
front squat 60/40
bar over burpee

051025 SUNNUNTAI

HYBRID WOD

5 rounds w/ partner
2 laps of running around the building
A. 80m sled push
B. 1k row
C. 80m burpee broad jump
D. 1k ski
E. 80 wallball 20/14

*run together, split the movements

220925 MAANANTAI

For time w/ partner
30 rounds (15 rounds for each)
5 toes to bar
4 bar over burpee
3 deadlift 70/50
2 hang power clean 70/50
1 shoulder to overhead 70/50
rest while partner completes a round

You go, I go. Full rounds

230925 TIISTAI

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

230925 TIISTAI

For time w/ partner
10 rounds (5 for each)
10 walking lunge w/ db 30/20
10 box step over w/ db 30/20
rest while partner completes a round

230925 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP row
5min AMRAP
20m burpee broad jump
4 shuttle run (1 rep = 2x10m)
5min AMRAP ski
5min AMRAP
15 sit-up
20 box step overs w/ db 22.5/15

240925 KESKIVIIKKO

Shoulder press
4 x 6
– go for a heavy set of 6

240925 KESKIVIIKKO

7min AMRAP
5 strict pull-up
10 v-up
15 back extension

250925 TORSTAI

2 x 5 Muscle snatch
2 x 3 Pause power snatch (2s pause on catch)
2 x 3 Pause deep power snatch (2s pause on catch)
2 x 3 Pause squat snatch (2s pause on catch)

OTM 10
1 power snatch + 1 hang squat snatch @70%

snatch pull
4 x 6 @75%

250925 TORSTAI

STRENGHT WOD

Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

Front squat
5 – 5 – 5 – 5
70% – 75% – 80% – 85%

260925 PERJANTAI

3 x 9min AMRAP w/ partner, 4min rest
between amraps

A.
6 rope climb + 100 double under
B.
30 wallball + 30 cal ski
C.
10 devils press 22.5's/15's + 30 cal bike

270925 LAUANTAI

Accumulate
1min hanging l-sit hold &
2min wall sit

For time
2k/1,6k row
then 3 rounds of
25 kb swing 24/16
20 box over jump

280925 SUNNUNTAI

HYBRID WOD

Every 10:00 x 5
1km run
1# 500m row/ski
2# 100m farmers carry / 50m lunges
3# 500m row/ski
4# 100m farmers carry / 50m lunges
5# 500m row/ski

150925 MAANANTAI

5 rounds
1min row (cal)
1min db snatch 22.5/15
1min shuttle run (1 rep = 2x7m)
1min burpee box jump 60/50
1min rest

160925 TIISTAI

Back squat
5 x 10 @80-90% of 10RM BS

160925 TIISTAI

Alternating rounds w/ partner
both do 7 rounds of
5 deadlift 100/70
10 weighted sit-up 20/14

160925 TIISTAI

4 rounds
3min ski
3min AMRAP
5 shuttle run (1 rep = 2x10m)
15 kb swing 24/16
3min bike
3min AMRAP
15 wallball
15 sit-up

170925 KESKIVIIKKO

Shoulder press
3 x 8
– go for a heavy set of 8

170925 KESKIVIIKKO

4 rounds
90s AMRAP
8 db shoulder to overhead 22.5's/15's
30 double under
90s REST

180925 TORSTAI

2 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause deep power clean (2s pause on catch)
2 x 3 Pause squat clean (2s pause on catch)

OTM 10
1 power clean + 1 squat clean @80%

clean pull
4 x 6 @70%

190925 PERJANTAI

Alternating rounds w/ partner
both do 5 rounds of
250/200m row
7 pull-up
5 chest to bar pull-up
3 bar muscle-up

180925 TORSTAI

STRENGHT WOD

Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 80%

200925 LAUANTAI

Thruster
4 x 5

200925 LAUANTAI

5min AMRAP
10 thruster 42,5/30
8 handstand push-up / pike push-up
5min REST
5min AMRAP
10 db one arm hang cluster 22.5/15
8 push-up

210925 SUNNUNTAI

6 rounds w/ partner
25 cal ski /row
50 wallball (split)
between sets: 1 lap run
around the building

*Alternate machines w/ partner each
round, both work at the same time.
*Split wallballs

080925 MAANANTAI

For time w/ partner
4 rounds
10 power snatch 60/42,5
20 box over jump 75/60
30 toes to bar
40 wallball 20/14

split reps

090925 TIISTAI

Tempo back squat (32×1)
5 x 5 @70% of 10RM (from previous week)

Every 2min for 4 rounds
1. 10+10 bulgarian squat
2. 10 russian swing & 20m+20m one arm farmers walk 32/24
3. 10-15 russian twist 20/14 + 20 back extension

090925 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP: 12 cal bike/echo bike +
16 reverse lunge w/ db 22.5/15
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal ski + 16 box step ups w/ db 22.5/15
5min AMRAP farmers walk (you go, I go)

100925 KESKIVIIKKO

Every 3min for 4 rounds
A.
10 db bench press 25's/17.5's
set of strict pull-ups (target 6-12)
B.
500/450m row

110925 TORSTAI

3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance
4. 1 snatch balance + 1 overhead squat

1 set every 2min

30 snatch grip barbell row & 30 barbell rollout

110925 TORSTAI

STRENGTH

Back squat
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%

Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 75%

120925 PERJANTAI

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

4 rounds
2min AMRAP
12 db one arm hang c&j 22.5/15
8 burpee over db
AMRAP handstand walk / wallwalks
2min REST

130925 LAUANTAI

in teams of 3
30min AMRAP
120-90 cal ski (M 40cal, N 30cal)
90 box step overs w/ db 22.5/15
60 double under for each

split ski calories & box step overs, double unders
can be performed at the same time, each do 60 reps

140925 SUNNUNTAI

HYBRID WOD

For time w/ partner
1k row/ski
 (split)
1km run
100 WB 14/10 / 80m Burpee broad jump (split)
1km run
80m Burpee broad jump/ 100 WB 14/10 (split)
1km run
1k row/ski (split)
1km run