RX
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.

BEGINNER
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

Deadlift (Wendler week 4 deload)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!

*Tällä viikolla deload- viikko Wendlerissä
*Ensi viikolla alkaa uusi 4 vko sykli, jolloin lisätään painoja

EMOM x 8-12

1) machine
2) 5 rom.deadlift + 5 clean pull + 5 jumping clean
3) machine
4) 5 press + 5 front squat + 5 kangaroo squat

4-5sets:

2 clean pull + 2 hi hang squat clean (easy&fast)

8x4min on/2min off:
A) in a 4min window
25/20cal
+ Amrap
12 db snatches
6 Box jump over

B)amrap
Cindy

C) in a 4min window
100 DU
+ amrap
6KB swings
3 Burpee over kb

D) amrap
2 wallwalks
6 situps
8 wallballs

10-9-8-7-6-5-4-3-2-1
Deadlifts (70/102,5 kg)
Handstand push-ups

Scaled WOD
8-7-6-5-4-3-2-1 reps for time:
Deadlifts
Pike push-ups

Maastaveto 4x7x70%

Etukyykky Max5
-ei fail!!

Kyykky 4x4x65%

100-m single-DB suitcase carry (15/22.5 kg)
20-cal ergo
30 alternating DB hang snatches

Scaled WOD
AMRAP 15:
100-m single-DB suitcase carry
10-cal ergo
20 alternating DB hang snatches

9:00 Basic Endurance CrossFit
10:00 Deadlift + Accessory ( 12.9.2025
11:00 Mobility + Core Workout

...next deload...

You Go I Go
3X12min AMRAP

6 MU/ box MU
8 Power Snatch 35/50kg rx+ 40/60
80 DU
16 pistol squats

Rest 3

8 shspu
8 strict ring pull-up
16 T2rings
20 Goblet squats 32/24kg

REST 3

200m Run
20m hs walk / 40 Shoulder taps
10 devils Press 35/25lb
20 Lunges W DB 35/25lb