WOD

Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.

WOD

la 05.07.2025

For time

**15-12-9-6-3**
Box jumps (61/76 cm)
**10-8-6-4-2**
Overhead squats (35/50 kg)

**Scaled WOD
For time:**
**10-8-6-4-2**
Plate jumps
**10-8-6-4-2**
Overhead squat 

pe 04.07.2025

"RANKEL"

*BENCHMARK*
**AMRAP 20:**
6 deadlifts (70/102,5 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
150-m run

**Scaled WOD
AMRAP 20:**
5 deadlifts
5 burpee jumping pull-ups
10 Russian KB swings
150-m run/10cal ergo

to 03.07.2025

SKILL

**deficit HSPU**

**E2MOM, 5 rounds**
1-10 deficit HSPU
10-20cal ergo

STRENGTH weighted pull up)

**weighted pull up 5x1**
*– nouseva paino
– lepo 3-4min*

STRENGTH (strict T2B)

**strict T2B/ hanging knee raise 3x5-10**
*– ilman kippailua
– lepo 1-2min*

STAMINA

**For TIME**
Run 400m
*– rest 2min*
Run 800m
*– rest 2min*
run 1,6km
*– rest 2min*
Run 800m
*– rest 2min*
Run 400m
*– time cap 35min
– skaalaus 1,6km jää pois
– tasainen vauhti, kovempaa kuin edellisellä viikolla*

EasyWOD 3.7.2025

**Voima**
*E3MOM, 4rds, As super set*
Goblet squat 6-8
KB Side bending 6+6

**WOD**
*21 -15 -9*
KB sumo DL high pull
Ring row

ke 02.07.2025

Every 3:00 x 8 rounds

**Odd rounds:**
15 toes-to-bars
45 double-unders
**Even rounds:**
45 double-unders
12/15-cal ergo

**Scaled WOD
Every 3:00 x 8 rounds:
Odd rounds:**
10 hanging knee raises
45 single-unders
**Even rounds:**
45 single-unders
8/10-cal ergo

ti 01.07.2025

For time

800-m run
2DB front-rack walking lunge (8m+8m) (15/22.5 kg)
3 rope climbs
400-m run
2DB front-rack walking lunge (8m+8m)
3 rope climbs
150-m run
2DB front-rack walking lunge (8m+8m)
3 rope climbs

**Scaled WOD
For time:**
550-m run =400m + 150m/ 800m Row
walking lunge 8+8m
3 pull-to-stands
300-m run =2x150m/ 400m row
walking lunge 8+8m
3 pull-to-stands
150m run / 150m row
walking lunge 8+8m
3 pull-to-stands

ma 30.06.2025

For load

3-3-3-3-3-3-3
Back squat
 
**Scaled WOD
For load:**
5-5-5-5-5-5-5
Back squat

EasyWOD 30.6.2025

**Voima**
*E3MOM, 4rds*
Push up (matala tanko) 6-10

**WOD**
*For time, with partner
You go, I go*
Ergo 50cal
Air squat x 50
KB Swing x 50​
+
5 synchro up down

su 29.06.2025

For time with a partner

225/300-cal row
*– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.*

la 28.06.2025

5 rounds

**AMRAP 2:**
20 wall-ball shots
Max ring muscle-ups
*– Rest 2:00 between rounds.*

**Scaled WOD
5 rounds:
AMRAP 2:**
20 wall-ball shots
Max jumping C2B/pull up
*– Rest 2:00 between rounds.*