Category: Yleinen

170325 MAANANTAI

ring support hold 3 x 10-15s
ring dip hold 3 x 10-15s

5 rounds
1min ring dips
1min db one arm hang c&j 22.5/15
1min shuttle runs (2 x 7m = 1rep)
1min rest

180325 TIISTAI

Hip thrust
Build to a heavy 8 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (10 reps w/ both legs)
after each set

180325 TIISTAI

2 rounds w/ partner
80 russian swings 32/24 (in sets of 10)
80 wallball 20/14 (in sets of 10)

180325 TIISTAI

ENGINE WOD

4 Rounds (you go, I go)
4 min AMRAP: Run

4 min AMRAP: Burpee Broad Jump
4 min AMRAP: Sled Push

190325 KESKIVIIKKO

Push press
6 x 2
– go for a heavy set of 2

190325 KESKIVIIKKO

OTM 5
3-5 strict pullup + 6-10 push-up
5min REST
5min AMRAP
10 pullup
12 weighted sit-up 20/14

200325 TORSTAI

2 x 5 @30% of 1RM C&J
A. No heels clean pull
B. Muscle clean + press
C. Paused power clean + paused split jerk (2s at catch)

in 12min find your daily 1RM
1 squat clean + 2 front squat + 1 split jerk

every 2,5min for 5 sets
1 clean & jerk @80-85% of daily max
3 high box jumps

200325 TORSTAI

STRENGTH WOD

Weighted Pull Ups
Build to a 6RM course of 3-4 sets.
Then 3 x 2 reps at 100% of 6RM.
Every 3:00 or faster.

Standing close grip upright row
3 x 12 AHAFA
Rest 1:00

Bulgarian Split squats 10min
3 x 8+8 reps AHAFA
Rest 2:00

210325 PERJANTAI

3 rounds
2,5min AMRAP
12/9 cal ski
9 sumo deadlift high pull 40/30
2,5min REST
2,5min AMRAP
12 hang power clean 40/30
9 knees to elbows
2,5min REST

220325 LAUANTAI

For time w/ partner
40 burpee
100 box step overs w/ db 22.5/15
40 burpee
120 db hang snatch 22.5/15
40 burpee
100 reverse lunges w/ db 22.5/15
40 burpee

230325 SUNNUNTAI

BENCHMARK WOD

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

100325 MAANANTAI

4 rounds
3min AMRAP
20/15 cal row / ski
15 db snatch 30/22.5
AMRAP wall walks
3min REST

3 sets:
10 barbell biceps curls
10 barbell overhead triceps extensions

110325 TIISTAI

Hip thrust
Build to a heavy 10 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (8 reps w/ both legs)
after each set

110325 TIISTAI

4 rounds
1min front rack reverse lunges 50/35
30s rest
1min v-ups
30s rest

120325 KESKIVIIKKO

Push press
5 x 3
– go for a heavy set of 3

120325 KESKIVIIKKO

For time:
15 shoulder to overhead 70/50
100 double under
10 shoulder to overhead 70/50
100 double under
5 shoulder to overhead 70/50

130325 TORSTAI

2 x 3 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)

in 10min find your daily 1RM
1 Power snatch + 1 Squat snatch

every 3min for 5 sets
2 squat snatch @80-85% of daily max
3 high box jumps

130325 TORSTAI

STRENGTH

Weighted Pull Ups 16min
Build to a 8RM course of 3 sets.
Then 3 x 3 @100% of 8RM.
Every 3:00 or faster.

Gorilla row 10min
3 x 10+10 AHAFA
Rest 2:00

Bulgarian Split squats 10min
3 x 10+10 reps AHAFA
Rest 2:00

140325 PERJANTAI

CF OPEN 25.3

150325 LAUANTAI

For time in teams of 3
3 rounds
120 double kb deadlift 24's/16's
90 box over jumps 60/50
60 toes to bar

split reps

030325 MAANANTAI

Every 2min for 4 rounds
3 Power snatch (tng)

For time w/ partner
10 rounds (10r for both)
3 power snatch 60/42,5
4 bar over burpee
5 chest to bar pull-up
rest while partner completes a round

040325 TIISTAI

Hip thrust
Build to a heavy 12 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (6 reps w/ both legs)
after each set

040325 TIISTAI

For time
21 – 15 – 9 Deadlift 90/60
9 – 6 – 3 Front squat 90/60

050325 KESKIVIIKKO

Push press
4 x 5
– go for a heavy set of 5

050325 KESKIVIIKKO

4 rounds
2,5min AMRAP
8 push-up
10 db one arm shoulder to overhead 22.5/15
12 sit-up
2,5min REST

060325 TORSTAI

2 x 3 @30% of 1RM Power clean
A. No heels clean pull
B. Muscle clean
C. Paused power clean (3s at catch)

in 10min find your daily 1RM
Power clean

every 3min for 5 sets
3 Power clean @75-80% of daily max
3 High box jumps

060325 TORSTAI

STRENGTH

Pull-up
Find your 10RM (weighted)

Barbell row
3 x 10reps AHAFA
Rest 2:00

Bulgarian Split squats
3 x 10+10 reps AHAFA
Rest 2:00

070325 PERJANTAI

CF OPEN 25.2

080325 LAUANTAI

8min AMRAP
3 rope climb
15/12 cal ski

4min REST

8min AMRAP
12 toes to rings
21 wallball 20/14

280225 PERJANTAI

CF OPEN 25.1

15min AMRAP
3 lateral burpees over the dumbbell
3 db hang clean-to-overheads
30-foot walking lunge (2 x 4.57m)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

RX 22.5/15
Scaled 15/10

240225 MAANANTAI

25min AMRAP
Alternating rounds w/ partner:
4 db thruster 22'5's/15's
6 toes to bar
24 double under

250225 TIISTAI

Back Squat
5-3-2-2-1
at 60-70-80-90-100%
Rest 3:00-5:00

250225 TIISTAI

1.5 Back Squats for time:
20-15-10 reps at 50-60-70% of your 1RM back squat
(alternating with partner)

250225 TIISTAI

3 Sets of Hamstring curls in rings:
6-10 hamstring curls in rings
Rest 1:00

260225 KESKIVIIKKO

Dumbbell Bench Press
Build to a 6RM over the course of 4 sets.

Then 3 x 3 reps at 100% of 6RM.
Do one set every three minutes or faster.

260225 KESKIVIIKKO

Strict Press
Build to a 3RM over the course of 4 sets.
Every 3:00 or faster

260225 KESKIVIIKKO

Ring Push Ups (6min)
30 sec on/30 sec off x 6 sets.

270225 TORSTAI

tall snatch
4 x 3

snatch balance + overhead squat
3 x 3+3 @50-65%
3 x 2+2 @65-75%
3 x 1+1 @75-85%

3 sets
10 snatch grip barbell row
10 barbell sit-up

280225 PERJANTAI

CF OPEN 25.1

270225 TORSTAI

STRENGHT

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

270225 TORSTAI

STRENGHT

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

270225 TORSTAI

STRENGHT

Romanian Deadlift
Max unbroken reps at 55-45-35% of your 1RM deadlift.
Do one set every five minutes or faster.

010325 LAUANTAI

5 rounds
1min row
1min box over jump 60/50
1min wallwalk
1min rest

3 rounds
10-20 hanging knee raises
15 back extension
1min rest

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

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

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.

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

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