Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

For time

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo bulgarian split squat (per side)
8-10 db row (per side)
16-20 v-ups
rest 2-3 min bwn sets

Tammikuun kuukausihaasteessa pelataan Concept2-soutulaitteella Fish Game -kalapeliä. Pelin tavoitteena on kerätä mahdollisimman monta pistettä syömällä pieniä "hyviä" kaloja ja väistämällä suuria "huonoja" kaloja. Peli kestää 4 minuuttia.

Näin pelaat kalapeliä soutulaitteella:
1. Käynnistä näyttö.
2. Valitse valikosta Games.
3. Valitse Fish Game.
4. Aloita soutaminen.

Voit suorittaa haasteen niin monta kertaa kuin haluat. Merkitse tuloksesi WODconnectiin viiimeistään 31.1.2026. Parhaan tuloksen tehnyt palkitaan. Kalaonnea!

3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep

Pullups
6-5-4-3-2

Squat
Wendler Week 1
3x5+
47.5 = 105
55 = 121
62.5 for 6 = 138
Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

WOD
FGB Remix
3 rds
burpees
SDHP 20kg
Box jumps ~20 in
push press 20 kg
Row 1 min
1 min each, 1 min rest btw rds

Lost count of reps, but was spent

Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
In 6min
Accumulate with partner as much time as possible in ring support, palms forward.

C&J

E2MOM Till days heavy

• 2 Clean & Jerk (Drop and go)

*start @70% and build up

B) Clean Pull

• 3x1 @110-120% (1s pause below knee)

FS + Back Squat

5 Sets:

• 5 Front squat *rest 30s
• 8 Back Suat

*rest 3min
*alota kevyemmällä ja korota settien edetessä

Metcon

AMRAP 7

• 21 Toes to bar
• 15 Overhead squats @40kg
• 9 High Burpee box jump overs

Accessories

A) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Hip Flexor Raise
• 10-15 Sliding Hamstring Curls

B) 3-4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 10/10 KB Side Bend
• 20-30 Russian Twist (w/plate)