Category: Yleinen

160625 MAANANTAI

2 rounds
5min AMRAP
2 rope climb
30 double under
3min REST
5min AMRAP
12/9 cal ski
6+6 kb hang snatch 24/16
3min REST

170625 TIISTAI

(every 90s for 4 rounds
1. 8+8 bulgarian squat
2. 15 double kb deadlift + 30m farmers walk
3. 12-20 toes to rings + 20 back extension)

Partner workout
5 rounds
5 deadlift 70/50
5 front squat 70/50
5+5 front rack walking lunges 70/50
rest while partner completes a round

180625 KESKIVIIKKO

Bar muscle-up skills

OTM 20
1. 2-6 bar muscle-up
2. 10-15 burpee
3. 12/16 cal row
4. rest

190625 TORSTAI

btn pushjerk 3 x 5
pause pushjerk 3 x 3 @40-50% (2s pause on dip&catch)
pause split jerk 3 x 3 @40-50% (2s pause on catch)

7 sets:
1 power clean
1 push press
1 push jerk
1 split jerk
*start @60% of 1rm pushpress, add weight as needed, rest 2min
between sets

200625 PERJANTAI

"Juhannustanssit vol 3" (outside)
30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

170625 TIISTAI

ENGINE-WOD

4 rounds
2,5min echo bike / bike (alternate)
2,5min box step overs w/ db 20/12.5
2,5min airrunner / shuttle run (alternate)
2,5min ski

090625 MAANANTAI

CF Community Cup 2025, workout 1
20min AMRAP
15 box over jump 60/50
10 db snatch 22.5/15
5 handstand push-up / hand-release push-up

100625 TIISTAI

Pause back squat
5 x 2 @80-90% (1s pause)

100625 TIISTAI

5 rounds w/ partner
10+10 box step ups w/ db 30/20
12+12 sit-up
15+15 wallball 20/14

you go, I go

110625 KESKIVIIKKO

(every 3min for 4 sets
8 bench press @60-70%
4-8 strict ring dip)

For time
21 – 15 – 9 shoulder to overhead 70/50
90 double under after each set

120625 TORSTAI

(every 2min for 4 sets
1 clean pull + 2 clean @50-60%)

in 12min find daily max in the following complex:
clean + front squat + hang clean + front squat

(3 rounds
8 btn snatch grip pushpress
8 snatch gip barbell row
1min rest)

130625 PERJANTAI

For time (outside)
Buy in: 2 laps of running around the building
then
60 – 40 – 20 kb swing 24/16
20 burpees after each set
Buy out: 2 laps of running around the building

140625 LAUANTAI

CF Community Cup 2025, workout 2
AMRAP of the following interval
2min of work / 1min rest
2min of work / 1min rest
2min of work / 1min rest
3min of work

R1&2
15 toes to bar + 15 overhead squat 52,5/35
AMRAP cal row

R3&4
15 cal row + 15 overhead squat 52,5/35
AMRAP of chest to bar pullups

*intermediate 10 reps & pull-ups

020625 MAANANTAI

6 rounds
2,5min AMRAP
20/15 cal row
10 box over jump 60/50
AMRAP wall walk
2,5min REST

result is number of wall walks

3 rounds for quality
12 russian twist 20/14
18 back extension

030625 TIISTAI

Pause back squat
4 x 3 @70-80% (2s pause)

OTM 10
3 deadlift @80/55
3 power clean
3 front squat

040625 KESKIVIIKKO

5min AMRAP
5 strict pull-up
5+5 strict db one arm press 22.5/15

040625 KESKIVIIKKO

5min AMRAP
30 double under
10 v-up

040625 KESKIVIIKKO

5min AMRAP
10 pull-up
10+10 db one arm shoulder to overhead 22.5/15

050625 TORSTAI

OTM 30
1. 1 snatch
2. 2 snatch
3. 3 snatch
min 1-9: 60%, min 10-21: 70%, min 22-30: 75-80%

3 rounds
10 btn snatch grip pushpress
10 snatch gip barbell row
1min rest

060625 PERJANTAI

5 rounds
1min shuttle run (1rep = 2x7m)
1min wallball
1min burpee
1min rest

070625 LAUANTAI

in teams of 3 for time:
5 rounds
a. 432m run
b. amrap of
15 kb sumo deadlift high-pull 32/24
20m+20m kb one arm farmers walk
c. rest

1 round = everybody does a, b & c

260525 MAANANTAI

For time
20 – 15 – 10
db hang snatch 30/20
toes to bar
rest until 10:00 (cap 5min) then
40 – 30 – 20
db snatch 22.5/15
sit-up

3 rounds for quality
8+8 side plank powell raise
15 back extension

270525 TIISTAI

Pause back squat
4 x 4 @60-70% (2s pause)

270525 TIISTAI

12min AMRAP w/ partner
10 double kb deadlift
5+5 walking lunge w/ kb's
rest while partner completes
a round

270525 TIISTAI

ENGINE-WOD

4 rounds
90s ski
90s burpee
90s shuttle run (1 rep 10m)
90s reverse lunge w/ db 22.5/15
90s row
90s wallball 20/14

280525 KESKIVIIKKO

Find daily max in 10min for the
following complex:
1 snatch + 1 hang snatch + 1 ohs

280525 KESKIVIIKKO

4 rounds
2min AMRAP
10 power snatch 50/35
10 overhead squat 50/35
2min REST

290525 TORSTAI

"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run

Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats

300525 PERJANTAI

10 rounds w/ partner
3+3 power clean 80/55
6+6 box jump 60/50
9/7+9/7 cal ski

you go, I go

310525 LAUANTAI

12 rounds in teams of 3
1 lap run around the building
18 one arm devils press 22.5/15

1 person runs, 2 persons split
the devils presses

010625 SUNNUNTAI

BENCHMARK-WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

190525 MAANANTAI

(OTM 8
1. 20-40 cross over jump
2. 5 hang muscle clean @30%)

For time
8 rounds
30 double under
10 hang power clean 50/35

200525 TIISTAI

OTM 30
1. 6+6 pistol squat
2. 15 weighted sit-up 20/14
3. 10 box step overs w/ db's 22.5's/15's
4. 15+15 side bends 24/16
5. rest

200525 TIISTAI

ENGINE WOD

4 rounds
2,5min bike
in 2,5min: 30m burpee broad jump +
AMRAP one arm farmers walk 32/24
2,5min ski
in 2,5min: 30 box step overs w/ db +
AMRAP db hang snatch 22.5/15

210525 KESKIVIIKKO

4 rounds
90s AMRAP
15/12 cal row + AMRAP pull-ups
90s REST

result: number of pull-ups

210525 KESKIVIIKKO

4 rounds
90s AMRAP
15 push-up + AMRAP row (cal)
90s REST

result: number of calories

220525 TORSTAI

btn split jerk 3 x 5
jerk in split 3 x 5
jerk balance 3 x 3
pause split jerk 3 x 3 (2s pause on dip & catch)

OTM 10
1 power clean + 1 split jerk @70-75% of 1rm c&j

3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
15-20 knee raises

230525 PERJANTAI

20min AMRAP w/ partner
40 wall-ball shots 20/14
20 box jump 60/50
10 bar muscle-up

split reps

240525 LAUANTAI

For time in teams of 3
5 rounds
60 db one arm hang c& j 22.5/15
45 kb swing 24/16
1 lap run around the building

*split reps on c&j and swings, run together
*team can only work when kettlebell is in the air

250525 SUNNUNTAI

BENCHMARK WOD

"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5

120525 MAANANTAI

(OTM 8
1. 4-8 (deficit) handstand push-up / 15-30s headstand
2. 6-8 candlestick roll to pistol squat / candlestick roll)

For time
100 db one arm hang squat clean 22.5/15

130525 TIISTAI

Sumo deadlift
Build to heavy 5RM

130525 TIISTAI

5 rounds
1min AMRAP
8 deadlift + AMRAP front squat 90/60
2min REST

130525 TIISTAI

ENGINE WOD

3 rounds
4min ski
4min sled push (you go, I go)
4min farmers carry (you go, I go)
4min run (you go, I go)

140525 KESKIVIIKKO

5 rounds
in 1min: 50 double under + AMRAP of pull-ups
1min REST

140525 KESKIVIIKKO

every 3min for 4 rounds
10 db bench press
1 unbroken set of max push-ups

result is the amount of push-up combined

150525 TORSTAI

OTM 5: 6 power snatch @50-60%
1min REST
OTM 5: 4 power snatch @65-70%
1min REST
OTM 5: 2 power snatch @80-85%
1min REST

3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell sit-up

160525 PERJANTAI

2 rounds
50/40 cal row
40 reverse lunge w/ db 22.5/15
30 back extension
20 box step-up w/ db 22.5/15
rest 3min between rounds

170525 LAUANTAI

5 rounds
1min rope climb
1min ski
1min toes to rings
1min bike
1min burpee broad jump
1min rest

180525 SUNNUNTAI

BENCHMARK WOD

"Jerry"
2k row
1,6k run
2k row

050525 MAANANTAI

"DT"
5 rounds for time
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest

060525 TIISTAI

Sumo deadlift
5 x 6 @75-80% 1rm DL

every 3min for 4 rounds
10 front rack reverse lunge
5 front squat
@50-60% of 1rm FS

060525 TIISTAI

ENGINE-WOD

6 rounds
in 2,5min:
20 kb swing + AMRAP ski (cal)
in 2,5min:
30m walking lunge + AMRAP
shuttle run
in 2,5min:
10 burpee over rower +
AMRAP row (cal)

070525 KESKIVIIKKO

5min AMRAP
unbroken sets of 2-3 strict pull-up + 3 kipping pull-up

070525 KESKIVIIKKO

4 rounds
2min AMRAP
15 db bench press 25's/17,5's
AMRAP row calories
2min REST

080525 TORSTAI

low hang clean pull + low hang clean
3 x 1+3 @60%
3 x 1+2 @70%

low hang clean + clean
3 x 1+1 @75-80%

3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell rollout

090525 PERJANTAI

20min AMRAP
100 double under
45 db hang snatch 22.5/15
45 sit-up

100525 LAUANTAI

For time w/ partner
120 wallball 20/14
80 box over jump 60/50
120 cal row
80 box over jump 60/50
120 wallball 20/14

split reps

110525 SUNNUNTAI

BENCHMARK-WOD

"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

280425 MAANANTAI

3 rounds
15 hang power clean & push jerk 40/30
12 toes to bar
— 3min rest —
3 rounds
10 hang power clean & push jerk 60/40
9 toes to bar
— 3min rest —
3 rounds
5 hang power clean & push jerk 70/50
6 toes to bar

290425 TIISTAI

Front squat
Find 1RM

290425 TIISTAI

Sumo deadlift
4 x 8 @70-75% 1rm DL

300425 KESKIVIIKKO

VAPPU CHIPPER

For time
1k row
60 db one arm shoulder to overhead 22.5/15
40 box step overs w/ db 22.5/15
20 db one arm devils press 22.5/15
10 wall walk

020525 PERJANTAI

OTM 8
1. 5 muscle snatch @30-40%
2. 12 russian twist

12 min AMRAP w/ partner
5 power snatch 60/40
10 box over jump 60/50
rest while partner completes a round

290425 TIISTAI

ENGINE-WOD

10 rounds
1min farmers walk 24's/16's
1min ski
1min burpee broad jumps
1min bike

030525 LAUANTAI

Max reps of strict pull-ups

030525 LAUANTAI

4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest

040525 SUNNUNTAI

BENCHMARK-WOD

"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16

210425 MAANANTAI

in teams of 3:
A.
9min AMRAP of echo bike calories & box over jumps
B.
9min AMRAP of row calories & kb swings 24/16
C.
9min AMRAP of ski calories & sit-ups
D.
9min AMRAP of shuttle runs & burpee broad jumps

1min rest between amraps

220425 TIISTAI

For quality
turkish get-up
10 – 8 – 6 – 4 – 2
*start lighter, add weight each round

220425 TIISTAI

5 rounds for repetitions
30s sumo deadlfit high pull 50/35
60s rest
30s box step-ups w/ db 25/17.5
60s rest

230425 KESKIVIIKKO

Accumulate 1min chin over bar hold
Accumulate 2min bar hang

3 rounds
10 strict pull-up
20 v-up
30 push-up
2min rest between rounds

240425 TORSTAI

3 sets:
3 tall snatch
3 drop jump
90s rest

3 x 5 hi-hang snatch @50%
3 x 3 hang snatch @60-70%
3 x 2 snatch @70-80%

snatch balance
5 x 2

240425 TORSTAI

STRENGHT-WOD

3 x 20 reps Face pull (korkeilla renkailla)
Rest 1:00

Seated Ring pull-ups (jalat laatikolla tai maassa)
3 x max reps
Rest 2:00

Seated Alternating dumbbell biceps curl
3 x 20rep (10+10)
Rest 2:00

Tempo dips (21X1)
3 x 6-12 reps
Every 3:00 or faster
2 sec down, 1 sec bottom, fast up, 1 sec top

250425 PERJANTAI

For time
30m handstand walk / 10 wallwalk
60 db one arm hang c&j 22.5/15
120 double under
60 db one arm hang c&j 22.5/15
30m handstand walk / 10 wallwalk

260425 LAUANTAI

For time w/ partner
20 rounds (10 for each)
3 power clean 60/40
6 front squat 60/40
9/7 cal row
rest while partner completes a round

270425 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

140425 MAANANTAI

accumulate 1min hanging l-sit hold

5 rounds
1min shuttle run (1 rep = 10m)
1min knees to elbows
1min double under
1min rest

150425 TIISTAI

Sumo deadlift
4 x 8 @60-70% 1rm DL

3 rounds for quality:
20 DB walking lunge
10 DB Squats
15 + 15 s Copenhagen plank
Rest 1:1

150425 TIISTAI

ENGINE-WOD

5 rounds
2min walking lunges w/ db 22.5/15
2min ski
2min wallball 20/14
2min ski

160425 KESKIVIIKKO

(every 90s for 5 rounds
6-8 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed)

4 rounds
2min AMRAP
20 sit-up
AMRAP burpee pull-up
2min REST

170425 TORSTAI

(3 sets:
3 tall jerk
3 drop jump
90s rest)

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-80%
3 x 1+1 @85-90%

170425 TORSTAI

front squat
2 – 2 – 2+ @85% of 1rm

170425 TORSTAI

STRENGTH-WOD

Test Max reps strict pull-ups

Barbell Triceps Extensions
3 x 10 reps at AHAFA.
Rest 1:00

Single arm dumbbell triceps extensions
3 x 10 at AHAFA (each arm)
Rest 1:00 after doing a set on each arm

Bulgarian Split squats 10min TEMPO 30X1
3 x 5 + 5 reps Same weight as last week 6
Rest 2:00

180425 PERJANTAI

PITKÄPERJANTAI SPECIAL

"Chad"
for time
1000 box step ups
(with a weight vest)

190425 LAUANTAI

For time w/ partner
2 rounds
80/70/60 cal row
60 deadlift 90/60
— 3min rest —
4 rounds
40/35/30 cal row
30 hang power clean 60/40

split reps

200425 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's