Category: Yleinen

081225 MAANANTAI

"CF Open 24.1"
For time:
21 DB snatches, arm 1 22.5/15 (scaled 15/10)
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

091225 TIISTAI

Deadlift
5 x 6 @75-80% 1rm DL

091225 TIISTAI

For time w/ partner
4 rounds
10+10 box step ups w/ db's in front rack 22.5's/15's
10+10 kb russian swing 32/24

101225 KESKIVIIKKO

OTM 7
6-8 deficit push-up

Every 5min for 3 rounds
500/450m row
10 db bench press 25's/17.5's
15 pullup

result is total time combined

091225 TIISTAI

ENGINE WOD

4 rounds
2,5min echo bike / bike (alternate)
2,5min box step overs w/ db 17.5/12.5
2,5min ski
2,5min amrap 15 kb swing 16/12 + 15 sit-up

111225 TORSTAI

5 x OTM 4, 1min rests between
A. 5 power clean + pushjerk @40%
B. 4 power clean + pushjerk @50%
C. 3 power clean + pushjerk @60%
D. 2 power clean + pushjerk @70%
E. 1 power clean + pushjerk @80%

3 rounds
10+10 barbell side bends
15 back extension

111225 TORSTAI

STRENGHT WOD

Back squat
5 x 5 @70-75% of 1RM + 2,5-5kg

Every 2min for 3 rounds
A. 12 Alternating front rack lunges
B. 12 DB romanian deadlift

121225 PERJANTAI

6 rounds for reps
1min shuttle run (1rep = 2×7,5m)
1min cross over jump
1min toes to rings
1min rest

131225 LAUANTAI

A.
For time
21 – 15 – 9
front squat 60/42,5
box over jump 60/50

131225 LAUANTAI

B.
For time
12 – 9 – 6
front squat 80/55
box over jump 75/60

141225 SUNNUNTAI

HYBRID WOD

2 rounds for time
2k row / ski
80 reverse lunge w/ db 22.5/15
2k ski / row
100m farmers walk 32's/24's

011225 MAANANTAI

(Accumulate 2min bar hang & 1min hanging l-sit hold)

10min AMRAP
4-8-12-16… +4 burpee over rower
12/9 cal row

011225 MAANANTAI

10min AMRAP
4-8-12-16… +4 db one arm thruster 22.5/15
12 box over jump 60/50

021225 TIISTAI

Speed deadlift
4 x 5 @60%

021225 TIISTAI

4 rounds
1min pistol squats
1min weight plate turkish sit-ups 15/10
1min sumo deadlift high pull w/ kb 32/24

021225 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP: 12 cal ski + 16 reverse lunge w/ db 22.5/15
5min AMRAP: sled push & drag (you go, I go)
5min AMRAP: 12 cal bike + 15 wallball 20/14
5min AMRAP farmers walk (you go, I go)

031225 KESKIVIIKKO

3 rounds
2min AMRAP
3 bar muscle-up
6 db shoulder to overhead 22.5's/15's
2min REST
— 2min REST —
3 rounds
2min AMRAP
6 chest to bar pull-up
12 db one arm shoulder to overhead 22.5/15
2min REST

041225 TORSTAI

3 x 3 Tall snatch
3 x 4 press snatch balance
3 x 3 heaving snatch balance

OTM 10
1 snatch + 1 snatch balance @70-80%

4 sets
3 overhead squat @75-85%
3 box jump
2min rest

041225 TORSTAI

STRENGHT WOD

Back squat
5 x 3 @80-85% of 1RM

Every 2min for 3 rounds
A. 10 Alternating back rack lunges
B. 10 DB romanian deadlift

051225 PERJANTAI

2 rounds
2,5min AMRAP of rope climbs
2,5min ski (cal)
2,5min REST
2,5min AMRAP of wall walks
2,5min ski
2,5min REST

061225 LAUANTAI

"SUOMI 108"
For time with partner
108 power clean 40/30 (split reps)
108 double under (both do 108)
108 hang power clean 40/30 (split reps)
108 double under (both do 108)
108 front squat 40/30 (split reps)
108 double under (both do 108)

071225 SUNNUNTAI

For time w/ partner
4k row
50 burpee over line
200 wallballs
50 burpee over line
4k row

*split reps

241125 MAANANTAI

OTM 8
1. 20-30s handstand hold
2. 15s+15s hollow & arch hold

3 rounds
3min AMRAP
12 db one arm hang squat clean 22.5/15
4 wallwalk
3min REST

251125 TIISTAI

Deadlift
4 x 8 @70-75%

251125 TIISTAI

Partner workout
5 rounds
12 back rack reverse lunges 70/50
12 weighted sit-up 20/14
rest while partner completes a round

261125 KESKIVIIKKO

"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.

251125 TIISTAI

ENGINE WOD

3 rounds
3,5min ski
3,5min AMRAP
5 shuttle run (1 rep = 2×7,5m)
30m walking lunge w/ db 30/20
3,5min bike
3,5min AMRAP
20 box step ups w/ db 22.5/15
15 sit-up

271125 TORSTAI

3 x 3 Tall clean
3 x 5 no heels clean pull
3 x 3 pause squat clean (2s pause on catch)

Every 90s for 8 sets
1 squat clean + 1 hang squat clean @60-80%

4 sets
2 front squat @75-85%
3 box jump
2min rest

271125 TORSTAI

STRENGTH WOD

Back squat
5 x 4 @75-80% of 1RM

Alternating back rack lunges
3 x 14 reps @100% of your 20RM from last week
2min rest between sets

281125 PERJANTAI

Every 10min for 3 rounds
1k/850m row
40 wallball
20 toes to bar

result is total time combined (7:30 + 7:30 + 8:00 = 23min)

291125 LAUANTAI

Partner workout
10 rounds for time alternating rounds w/ partner (5r for both)
40 double under
5 shoulder to overhead 70/50

3min rest

10 rounds for time alternating rounds w/ partner (5r for both)
4 one arm devils press 30/20
8 db hang snatch 30/20
12 box step overs w/ db 30/20

301125 SUNNUNTAI

HYBRID WOD

For time w/ partner
2k run
1k row & farmers hold 24's/16's
80m burpee broad jump
1k run
80m burpee broad jump
1k row & farmers hold 24's/16's
2k run

171125 MAANANTAI

OTM 9
1. 6 hang muscle clean & press
2. 15-20s copenhagen plank (both sides)
3. 15 back extension

For time
30 – 20 – 10
hang power clean 60/42,5
shoulder to overhead 60/42,5

181125 TIISTAI

Deadlift
4 x 10 @65-70%

181125 TIISTAI

5 rounds
in 1min:
10 goblet squat 32/24
AMRAP v-ups
1min REST

181125 TIISTAI

ENGINE WOD

4 rounds
3min sled push (you go, I go)
3min ski
3min echo bike (you go, I go)
3min arrunner / shuttle run (alternate)

191125 KESKIVIIKKO

(One arm db row
4 x 10+10 )

For time
2k/1,7k row
50 burpee pull-up

201125 TORSTAI

3 x 3 Tall snatch
3 x 5 snatch balance
3 x 3 pause hang snatch (2s pause on catch)

OTM 10
2 hang snatch @70%

4 sets
5 overhead squat @60-70%
3 box jump
2min rest

201125 TORSTAI

STRENGHT WOD

Back squat
5 x 5 @70-75% of 1RM

Alternating back rack 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..

211125 PERJANTAI

2 rounds
4min AMRAP
5 shuttle run (1 rep = 2 x 7,5m)
30m walking lunge w/ db overhead 22.5/15
2min REST
4min AMRAP
12/9 cal ski
12 kb swing 24/16
2min REST
4min AMRAP
12 toes to rings
36 double under
2min REST

221125 LAUANTAI

For time
21 – 15 – 9
thruster 42,5/30
box over jump 60/50

221125 LAUANTAI

For time
12 – 9 – 6
thruster 60/42,5
box over jump 75/60

231125 SUNNUNTAI

HYBRID WOD

3 rounds
1k run
1k row / 50 wallball
1k run
50 wallball / 1k row

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