5 rope climbs
12 front squats (55/85kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

Scaled WOD
For time:
12 front squats
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat

3 rounds for time

450/400m row
30 wall ball 20/14
20 box jump 60/50
10 deadlift 100/70

Rest 2min between the rounds

*Result is the total time from all rounds (minus 2min rests)

200/250-m row or 400/500m C2 bike
– Rest 1:00 between sets.
– Score the slowest set.

Scaled WOD
10 sets each for time:
150-m row or 300m C2 bike
– Rest 1:00 between sets.
– Score the slowest set.

24 x 40s on/20s off
alt. a,b,c & d

A) row
B) burpee to target
C) alt. db snatch
D) box over

Rpe 3.5

Vauhti ja painot huomioiden rpe. Pyri löytämään tasainen vauhti ja keskity liikkeiden taloudellisuuteen.

9:00 Basic Endurance CrossFit
10:00 Shoulder Press 5RM + Metcon ( 16.10.2025 )
11:00 Deadlift 5 RM + Metcon ( 18.10.2025 )

16:00 Deadlift 5 RM + Metcon ( 18.10.2025 )
17:00 Basic Endurance CrossFit

Toes-to-bars
Wall-ball shots

Scaled WOD
15-12-9-6-3 reps for time:
Hanging knee raises
Wall-ball shots

2:30 on / 0:15 off x8:
a) machine (easy-moderate pace)
b) AMRAP:
5-10m HSW / 10-20 wall supported plate step up / 1-3 wall walk / 3-6 feet on box wall walk
12 double kb suitcase deadlift
9 double kb hang power clean
6 double kb push jerk

• Aloita AMRAP aina alusta, koneet sellaista tahtia, että käsilläkävely / wall walk pysyy kasassa, jos vielä treenaat liikkeitä Rx: 2x20kg / 2x12kg

Advanced:
a) 45/36 cal machine
b) Kb: 2x28-32kg / 2x20-24kg

Huomioita:
Jos haluat keskittyä uuteen liikkeeseen (on se sitten HSW tai WW), ota koneet ja kuulat rauhakseltaa, jos taas voikka sujuu, haasta muilla liikkeillä. RPE 7-8,5"

How did it go?

Weightlifting - Clean and jerk

EMOM for 20 minutes of: Power clean + jerk

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Metcon (time)
3 rounds for time of:
800m Bike
24 Pull-ups

Timecap: 12 minutes

Accessory:

Keskiviikon accessoryt

TAI

5 rounds of:
1-3 rope climbs
20 1-arm DB row (10/10)

Rest 90-120s between rounds.