Category: Yleinen

Deload week

6 rounds:
1 min row
1 min ski
1 min double-unders
1 min burpees
1 min rest

Juuso K.

Winter war 2019 qualification workouts event 1 and 2

Event 1

5min AMRAP

Thruster
2-4-6-8-10-12…
Toes to bar
3-6-9-12-15-18…

3 min rest

Men: 50kg
Women: 35kg
Men scaled: 40kg
Women scaled: 30kg

Event 2

5min as heavy as possible:

Squat clean
Front squat
Hang squat clean
Front squat
Jerk

Henna K.

Back squat
5-5-5
40-50-60% from 90%1rm

For quality:
50 windshield wipers
50 straight leg deadlift at 50% 1rm squat or less
50 side plank hip lifts
50 side plank hip lifts

Janne L.

4 rounds:
90 seconds
burpee box overs with db’s 60/50cm
90 seconds rest
90 second AMRAP of,
12 wallball 20/14 + 10 sit-up
90 seconds rest

Harri E & Eetu O

PIKKUJOULUSPESIAALI
PARTNER WOD

6R (you go, I go)
12 box jump 60/50cm
12 hang power clean 60/40kg
(cap 7min)
rest until 10:00, then:

6R (you go, I go)
9 front squat 60/40kg
9 ring dip
(cap 17min)
rest until 20:00, then:

6R (you go, I go)
6 shoulder to overhead 60/40kg
6 burpee

Clean & jerk warm-up

Clean & jerk waves x 5
3 at 65% from 1rm c&j
2 at 75%

Janne L.

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars 8/4lbs.
Rest 2 minutes

Mainsite workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squat

Compare your score

Kaisa K.

Back squat
3-3-3(+)
70-80-90%
add 2,5-5kg to last sets of threes.

Weighted sit-ups
5 x 15 AHAFA

Chinese plank
2 sets at 50% max hold
rest 2 min between

Or 1 max hold 5 min cap + 1 x 50%

Coach Nea

Team workout,
30 min AMRAP of,
60/45 cal erg, done in sets of 20/15
30 power clean & jerk 50/35
9 wall climb
60/45 cal erg, done in sets of 20/15
30 dumbbell snatch, alternating 22,5/15
9 wall climb

Coach Juha