Viikon Wodit

Maanantai

WOD

Rx
75-50-25 reps for time:
Wall-ball shots (6/9 kg)
AbMat sit-ups
Calorie echo-bike
– Women bike 60-40-20 calories.

Scaled 1
50-35-15 reps for time:
Wall-ball shots (4/6 kg)
AbMat sit-ups
Calorie any ergo
– Women bike 40-25-10 calories.

Scaled 2
35-25-15 reps for time:
Wall-ball shots (4/6 kg)
AbMat sit-ups
Calorie any ergo
– Women bike 30-21-15 calories.


*Cap 30min

Tiistai

WOD

Pre-workout strength
5 sets:
5 shoulder presses
– Build to a heavy set of 5 reps.

“2,5min

 

Rx
5 rounds for time:
15 box jumps (60/75 cm)
15 push presses (50/70 kg)

Scaled 1
5 rounds for time:
15 box jumps (50/60 cm)
15 push presses (40/57,5 kg)

 

Scaled 2
5 rounds for time:
10 box step-ups (50/50 cm)
10 push presses (20/30 kg)

 

*Cap 15min
*Push press loading should allow for 1-2 sets to start, and no more than 3 sets later in the workout.

 

BASIC-WOD

 

Pre-workout strength
5 sets:
5 shoulder presses
– Build to a heavy set of 5 reps.

“2,5min

 

5 rounds for time:
10 box jumps (50/60 cm)
15 push presses (30/42,5kg)

*Cap 15min

 

ENDURANCE

Every 6min  for 30 min

Rx
30cal ergo
20 2kb power cleans
10 Burpees to target

Scaled
24cal ergo
16 1kb power cleans
8 Burpees to target


*Scale that you have least 1min rest between each round.

Keskiviikko

WOD

Rx
2 rounds for time:
1,600m run
15 deadlifts (102,5/142,5 kg)

Scaled 1
2 rounds for time:
1,600m run
15 deadlifts (70/102,5 kg)

Scaled 2
2 rounds for time:
800m run/walk
15 deadlifts (35/50 kg)

*Cap 24min
*Run efforts in 10:00 or less.
*Deadlifts in 2:00 or faster.

Torstai

WOD

Rx
3 rounds for time with a partner:
400-m DB farmers carry (15/22.5 kg)
25 GHD Sit-ups
25 double-DB Russian swings


Scaled 1
3 rounds for time with a partner:
400-m DB farmers carry (10/17,5 kg)
20 V-ups
20 double-DB Russian swings

Scaled 2
3 rounds for time, with a partner:
200-m DB farmers carry (8/12,5 kg)
15 Tuck-ups
15 single-DB Russian swings

*Cap 25min
*Break up the carries as desired.
*One partner performs the toes to bars, and the other performs the Russian dumbbell swings; then, switch.

Painonnosto
Painonnoston tekniikkaharjoittelua

Gymnastics
Handstand push-up harjoittelua

Perjantai

WOD

Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.

 

Rx
For reps:
On a 4:00 clock:
Max snatches (45/65kg)
4:00 rest
On a 3:00 clock:
Max snatches (50/72,5kg)
3:00 rest
On a 2:00 clock:
Max snatches (55/80kg)

 

Scaled 1
Max snatches (30/45kg)
Max snatches (35/52,5kg)
Max snatches (42,5/60kg)

 

Scaled 1
Max hang power snatches + ohs (10/20 kg)
Max hang power snatches + ohs  (15/25 kg)
Max hang power snatches + ohs  (20/30 kg)

Target:
*15+ reps at the first weight
*10+ reps with the second weight
* 5+ reps with the final weight

Lauantai

WOD

//Benchmark

“Cindy”
Last done 9.5.2025

Rx

AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

Scaled 1

AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

Scaled 1

Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

*Advanced athletes can choose to wear a vest in preparation for Murph.

Sunnuntai

Omatoimiperuskunto

45min an a clock

400m jog
1:00 banded monster walk
1:0o plank

400m jog
1:00 wallsit
1:00 handstand hold (any variation)

*accumulate holds if needed.

Cooldown:
15-20min easy stretching