Categories
Yleinen

WOD for Sunday, Nov 10, 2024

111124 MAANANTAI

4 sets:
3 deadlift + 2 hang power clean + 1 push jerk
start @60% of 1rm c&j, add weight as needed

111124 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

121124 TIISTAI

Back squat
Find 3RM of the day

121124 TIISTAI

Front squat
Find 1RM of the day

121124 TIISTAI

5min AMRAP
15 v-up
20 arch rock

131124 KESKIVIIKKO

every 2min for 4 sets
3 weighted pull-up
or
2-5 strict pull-up / 1-3 negative pull-ups
8 barbell row

131124 KESKIVIIKKO

For time
30 – 20 – 10 Pull-up
20 – 15 – 10 One arm devil's press 22.5/15

141124 TORSTAI

For time
1,2k/1k row
60 kb swing 24/16
30 box over jump 60/50
10 ring muscle-up
2min rest
600m/500m row
30 kb swing 24/16
15 box over jump 60/50
5 ring muscle-up

151124 PERJANTAI

OTM 30 (10R)
1. 3 squat clean
2. 2 squat clean
3. 1 squat clean
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds

Clean pull 3 x 3 @85-95%

161124 LAUANTAI

2 rounds
5min AMRAP
3-6-9… +3 toes to bar
12 wallball 20/14
3min REST
5min AMRAP
3-6-9… +3 burpee over abmat
12 sit-up
3min REST

171124 SUNNUNTAI

BENCHMARK-WOD

"Jack"
20min AMRAP
10 Push press 50/35
10 KB Swing 24/16
10 Box Jump 60/50

141124 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85%
laske painot: 1RM x 90%

Pendlay row 4 x 10
Dip 4 x 10-15

Categories
Yleinen

WOD for Sunday, Nov 03, 2024

041124 MAANANTAI

BoxAthletics 4v. treeni

3 rounds for total reps
1min burpee
1min power snatch 35/25
1min pull-ups
1min thrusters 35/25
1min double unders
1min rest

051124 TIISTAI

Every 2min for 4 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 10 barbell sit-up + 16 back extension
3. 12 kb's front rack walking lunges 24's /16's
4. 10-20 toes to rings

061124 KESKIVIIKKO

4 rounds
90s AMRAP
15/12 cal row + AMRAP of bar muscle-ups
90s REST

061124 KESKIVIIKKO

4 rounds
90s AMRAP
15 push-up + AMRAP row calories
90s REST

071124 TORSTAI

in teams of 3
A.
12min AMRAP of echo bike calories
B.
12 min AMRAP of shuttle runs (1 rep = 10m) &
db hang c&j 22.5/15
C.
12 min AMRAP of farmers walk 24's/16's &
sit-ups

*2min rest between a&b&c

071124 TORSTAI

TORSTAI STRENGTH

Wendler week 4
Deadlift 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%

071124 TORSTAI

TORSTAI STRENGTH

Wendler week 4
Bench press 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%

081124 PERJANTAI

btn push jerk 3 x 5
pause push jerk 3 x 3 (2s pause in dip & catch)
pause push jerk 3 x 3 (2s pause in catch)

OTM 5
1 power clean + 5 push jerk @50% of 1rm c&j
1min rest
OTM 5
1 power clean + 3 push jerk @65% of 1rm c&j
1min rest
OTM 5
1 power clean + 2 push jerk @75% of 1rm c&j

091124 LAUANTAI

12min AMRAP with partner
6 rope climb
24 cal ski
6 wall walk
24 cal ski

split reps

101124 SUNNUNTAI

BENCHMARK-WOD

"Annie meets Karen"
50 – 40 – 30 – 20 – 10
Wallball
Double under
Sit-up

Categories
Yleinen

WOD for Sunday, Oct 27, 2024

281024 MAANANTAI

Power clean & pushjerk (tng)
4 x 3 @40-70%

281024 MAANANTAI

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

291024 TIISTAI

Back squat (wave 3)
5 x 3 add 2,5-5kg to last wave
(last wave: @85-90 % of 3rm + 2,5-5kg)

291024 TIISTAI

5 rounds w/ partner
6 double db deadlift 22.5's/15's
6 walking lunges w/ db's
6 double db front squat
6 walking lunges w/ db's
rest while partner completes a round

301024 KESKIVIIKKO

4 sets
5 weighted pull-up / 4-8 strict pull-up / 3-5 negative pull-ups
2min rest between sets

301024 KESKIVIIKKO

3 rounds for time
15 pushpress 60/42,5
15 toes to bar

311024 TORSTAI

(Accumulate 1min of l-sit hold)

Every 2min for 5 rounds
A. 16/12 cal row + amrap of sit-ups
B. 60 double under + amrap of box step overs
w/ db 22.5/15

alternate between a&b
result is the amount of sit-ups & box step overs
accumulated

011124 PERJANTAI

3 x 2 Tall snatch
3 x 2 Pause snatch @50-65%
3 x 1 Pause snatch @65-75%

every 30s x 10
1 snatch @70-80%
every 30s x 10
1 snatch @80-90%

snatch pull
4 x 3 @85-95%

031124 SUNNUNTAI

For time with partner
120 db snatch 22.5/15
80 wallball
40 pull-up
90 db snatch 22.5/15
60 wallball
30 pull-up
60 db snatch 22.5/15
40 wallball
20 pull-up

3110224 TORSTAI

TORSTAI STRENGTH
Wendler week 3
Deadlift 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%

311024 TORSTAI

TORSTAI STRENGTH
Wendler week 3
Bench press 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%

Categories
Yleinen

WOD for Sunday, Oct 20, 2024

211024 MAANANTAI

Power snatch (tng)
10 – 8 – 6 – 4 – 2
start @40-50% 1rm, add weight
each set

211024 MAANANTAI

4 rounds
90s AMRAP
10 hang power snatch 42,5/30
AMRAP bar over burpee
90s REST

221024 TIISTAI

Back squat (wave 3)
5 x 4 add 2,5-5kg to last wave
(last wave: @80-85 % of 3rm + 2,5-5kg)

221024 TIISTAI

4 rounds
12 front rack reverse lunges 50/35
16 weighted sit-up 20/14
rest while partner completes a round

231024 KESKIVIIKKO

(A.
3 rounds
5 strict chest to bar pull-up
10 barbell row
15 push-up
2min rest)

B.
every 3min for 4 rounds
15/12 cal ski
unbroken set of chest to bar pull-ups

241024 TORSTAI

(every 2min for 4 sets
3-6 strict toes to bar
15 back extension)

For time
40 wallball 20/14
30 db one arm hang c&j 22.5/15
20 box over jump 60/50
30 db one arm hang c&j 22.5/15
40 wallball 20/14

251024 PERJANTAI

3 sets
2 pause clean + 1 pause hang clean
@50-60%
3 sets
1 pause snatch + 1 pause hang clean
@65-75%
3 sets
1 pause clean @80%

clean pull
4 x 5 @75-85%

261024 LAUANTAI

5 rounds for repetitions
1min row
1min double kb deadlift 24's/16's
1min shuttle run (1 rep = 2 x 7m)
1min wall walk
1min rest

271024 SUNNUNTAI

BENCHMARK-WOD

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

241024 TORSTAI

TORSTAI STRENGTH

Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +5-10kg
laske painot: 1RM x 90%

241024 TORSTAI

TORSTAI STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +5-10kg
laske painot: 1RM x 90%

Categories
Yleinen

WOD for Sunday, Oct 13, 2024

141024 MAANANTAI

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

141024 MAANANTAI

For time
30 – 20 – 10
power clean 42,5/30
hang power clean & jerk 42,5/30

151024 TIISTAI

Back squat (wave 3)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm + 2,5-5kg)

151024 TIISTAI

3 rounds for reps
1min box step-ups w/ db's 22.5's/15's
1min rest
1min russian swing 32/24
1min rest

161024 KESKIVIIKKO

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

161024 KESKIVIIKKO

4 rounds (in teams of 3, full rounds)
10 db bench press 30's/20's
15 v-up

171024 TORSTAI

Every 4min for 3 rounds
A. 500m row
B. 2 rounds of
10 box over jump 60/50
16 db snatch 22.5/15

alternate between A & B

171024 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +5-10kg
laske painot: 1RM x 90%

171024 TORSTAI

TORSTAI STRENGTH

Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +5-10kg
laske painot: 1RM x 90%

181024 PERJANTAI

OTM 5
2 pause snatch @65-70%
1min rest
OTM 5
2 pause snatch @75-80%
1min rest
OTM 5
1 pause snatch @85%

snatch pull
4 x 5 @75-85%

191024 LAUANTAI

A.
10min AMRAP w/ partner
20 handstand push-up / double db pushpress 22.5's/15's
40 walking lunge w/ db overhead 22.5/15

191024 LAUANTAI

B.
10min AMRAP w/ partner
20 toes to bar
40 wallball 20/14

Categories
Yleinen

WOD for Sunday, Oct 06, 2024

071024 MAANANTAI

Partner wod
8 rounds for time
6 burpee deadlift w/ db's 22.5's/15's
4 db hang c/j 22.5's/15's
2 wall walk
rest while partner completes a round

081024 TIISTAI

8min AMRAP
4 strict toes to bar
8 pistol squat
12 back extension

(3 rounds for quality
10 hip thrust
15 cyclist squat
20 back rack reverse lunge)

091024 KESKIVIIKKO

(OTM 7
1+1 turkish get-up)

3 rounds
3min AMRAP
2-4-6-8-10… +2 push-up
4-8-12-16-20… +4 one arm db shoulder to overhead 22.5/15
1min REST

101024 TORSTAI

4 rounds for reps
1min bar muscle-up
1min double under
1min sit-up
1min rest

101024 TORSTAI

TORSTAI STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60% +2,5-5kg
laske painot: 1RM x 90%

101024 TORSTAI

TORSTAI STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60% +2,5-5kg
laske painot: 1RM x 90%

111024 PERJANTAI

jerk in split 3 x 4
jerk balance 3 x 3
btn split jerk 3 x 3

split jerk w/ 2s pause on dip & catch 2 x 3 @40-50%
split jerk w/ 2s pause on catch 3 x 3 @50-60%
split jerk 4 x 2 @70-80%

121024 LAUANTAI

3 rounds
4min AMRAP
8 box over jump 60/50
12 wallball 20/14
3min AMRAP
easy paced skiing
1min REST

131024 SUNNUNTAI

"Dennis O'berg"
EMOM for 14min
ODD: 15 KB swing 24/16
EVEN: 10 deadlift 125/90

Categories
Yleinen

WOD for Sunday, Sep 29, 2024

300910 MAANANTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

011024 TIISTAI

Back squat (wave 2)
5 x 3 add 2,5-5kg to last wave
(start: @85-90 % of 3rm)

OTM 12
1. 20m+20m one arm farmers walk 32/24
2. 10-15s hanging l-sit hold
3. 10-15 v-up

021024 KESKIVIIKKO

(OTM 8
1. 10 deficit push-up
2. 8 strict press @60-65% 1rm)

For time
21 – 15 – 9
db snatch 30/22.5
chest to bar pull-up

031024 TORSTAI

Every 6min for 3 rounds
A. 1k row
B.
90 double under
30 burpee box jump 60/50

041024 PERJANTAI

Pause clean pull + hang power clean
3 x 2+1 @40-50%

Pause clean pull + power clean
3 x 1+2 @50-60%

Low hang power clean
3 x 2 @60-70%

OTM 8
1 Power clean @80-90%

051024 LAUANTAI

In teams of 3
30min AMRAP
A. 1 round of
6 shuttle run (1 rep = 2x7m)
10 handstand push-up / double db pushpress 22.5's/15's
14 toes to rings
B. Ski calories
C. Rest

061024 SUNNUNTAI

BENCHMARK-WOD

"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee

031024 TORSTAI

TORSTAI STRENGTH
Wendler week 2

Deadlift 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%

031024 TORSTAI

TORSTAI STRENGTH
Wendler week 2

Bench press 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%

Categories
Yleinen

WOD for Sunday, Sep 22, 2024

230924 MAANANTAI

14 rounds for time
5 toes to bar
4 deadlift 60/42,5
3 hang power clean 60/42,5
rest while partner completes a round

You go, I go. Full rounds
Both do 14 rounds

240924 TIISTAI

Back squat (wave 2)
5 x 4 add 2,5-5kg to last wave
(start: @80-85 % of 3rm)

240924 TIISTAI

4 rounds for quality
8 back rack reverse lunges 70/50
6 box jump 75/60
rest while partner completes a round

250924 KESKIVIIKKO

10-9-8-7-6-5-4-3-2-1 db bench press 22,5's/15's
unbroken set of strict pull-ups after each round
rest as needed

260924 TORSTAI

6min AMRAP
18 db one arm hang squat clean 22.5/15
3 wall walk

260424 TORSTAI

6min AMRAP
12 wallwall 20/14
12 weighted sit-up 20/14

260924 TORSTAI

STRENGTH
Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%

260924 TORSTAI

STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%

270924 PERJANTAI

Pause snatch pull + pause snatch
4 x 1+2 @40-50%

Hang snatch pull + hang snatch
3 x 1+2 @55-65%

Low hang snatch pull + low hang snatch
3 x 1+1 @70-80%

Snatch pull + snatch
3 x 1+1 @80-90%

280924 LAUANTAI

A.
Every 5min for 4 rounds
30/25 cal row
20 kb swing 24/16
10 burpee

280924 LAUANTAI

B.
5 rounds
20s v-up
10s rest
20s back extension
10s rest

290924 SUNNUNTAI

"The Seven"
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

Categories
Yleinen

WOD for Sunday, Sep 15, 2024

160924 MAANANTAI

Every 2min for 4 rounds
A.
10 power snatch 42.5/30
10 overhead squat 42.5/30
B.
10 pull-up
10 target burpee

alternate between a&b

170924 TIISTAI

Back squat (wave 2)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm)

170924 TIISTAI

4 rounds (4R for both)
15 double kb deadlift 32's/24's
12 russian swing 32/24
9 goblet squat 32/24
rest while partner completes a round

180924 KESKIVIIKKO

Partner J.T
42-30-18 reps for time of:
Handstand push-ups
Ring dips
Push-ups

split reps

190924 TORSTAI

5 rounds for repetitions
1min row
1min sit-up
1min shuttle run (1 rep = 7m)
1min toes to rings
1min rest

190924 TORSTAI STRENGTH

Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

190924 TORSTAI STRENGTH

Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

200924 PERJANTAI

Pause clean pull + pause clean
4 x 1+2 @30-45%

Hang clean pull + hang clean
3 x 1+3 @50-60%

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

Clean pull + clean
3 x 1+1 @70-80%

210924 LAUANTAI

2 rounds
4min AMRAP
2 rope climb
60 double under
2min REST
4min AMRAP
6 one arm devils press 22.5/15
12 box step overs w/ db 22.5/15
2min REST

220924 SUNNUNTAI

"Filthy Fifty"
For time
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

Categories
Yleinen

WOD for Sunday, Sep 08, 2024

090924 MAANANTAI

28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)

100924 TIISTAI

Back squat
5 x 3 @85-90% of 3rm

100924 TIISTAI

5 rounds
10 db squat snatch 22.5/15
10 kb sumo deadlift high pull 32/24
rest while partner completes a round

110924 KESKIVIIKKO

5min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 sit-up

110924 KESKIVIIKKO

For time
40 shoulder to overhead 50/35
30 burpee
20 chest to bar pullup

120924 TORSTAI

Ring muscle-up technique

5 rounds
1min ring muscle-up
1min crossover jump
1min back extension

130924 PERJANTAI

4 sets
5 muscle snatch + 3 high box jump
1min rest

press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @40-55%
snatch balance 3 x 2 @60-70%
overhead squat 3 x 3 @60-80%

30 snatch grip barbell row & 30 behind the neck press

140924 LAUANTAI

6 sets:
On a 1:30 clock:
:45 max-calorie ski
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

150924 SUNNUNTAI

BENCHMARK-WOD

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

120924 TORSTAI

STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60%
laske painot: 1RM x 90%

120924 TORSTAI

STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60%
laske painot: 1RM x 90%