Author: Wodconnect Buddy

110825 MAANANTAI

4 rounds
90s AMRAP
15/12 cal row
AMRAP hang power snatch 45/30
90s REST
90s AMRAP
15/12 cal row
AMRAP sumo deadlift high-pull 45/30
90s REST

120825 TIISTAI

Every 2min for 4 rounds
1. 12 russian swing + 10 goblet squat 32/24
2. 10-15 toes to rings + 20 back extension
3. 6 double db deadlift + 8 box step ups w/ db's 22.5's/15's
4. 30m+30m one arm farmers walk 32/24

120825 TIISTAI

5min AMRAP
12 reverse lunge w/ db 22.5/15
12 weighted sit-up 20/14

120825 TIISTAI

ENGINE-WOD

6 rounds
2min AMRAP ski
2min AMRAP shuttle run
2min AMRAP bike / echo bike (alternate)
2min AMRAP box step overs w/ db 22.5/15

130825 KESKIVIIKKO

Max reps of strict pull-up

130825 KESKIVIIKKO

4 rounds for reps
1min bar muscle-up
1min push-up
1min box jump 60/50
1min rest

140825 TORSTAI

2 x 5 No heels snatch pull
2 x 5 Muscle snatch
2 x 3 Paused power snatch (3s at catch)
3 x 3 Tall snatch

Every 2min for 6 sets
3s snatch pull to hi-hang snatch + 1 overhead squat
Every 2min for 4 sets
1 hang snatch + 1 snatch @70-85%

150825 PERJANTAI

8min AMRAP
2 rope climb
12 db one arm thruster 22.5/15

150825 PERJANTAI

8min AMRAP
3 wall walk
15 wallball 20/14

160825 LAUANTAI

28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)

170825 SUNNUNTAI

BENCHMARK-WOD

"Hotel Hell"
For time
100 db hang cluster 15's/10's

*5 burpees to start, and at top of each
minute

040825 MAANANTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

050825 TIISTAI

Front squat
Find 1RM

050825 TIISTAI

4 rounds
20 back rack reverse lunges 60/40
12 russian twist 20/14
rest while partner completes around

060825 KESKIVIIKKO

every 2min for 3 rounds
set of strict pull-ups (target 5-9)
set of strict presses w/ db's (target 6-10)

060825 KESKIVIIKKO

4 rounds
2min AMRAP
8 toes to bar
8 db's shoulder to overhead 22.5's/15's
2min REST

070825 TORSTAI

Clean & jerk waves
3 waves, 1 set every 2,5min
1. 1+3 @60-65-70%
2. 1+2 @70-75-80%
3. 2+1 @75-80-85%

070825 TORSTAI

2,5min AMRAP
power clean & push jerks @70% of 1rm

050825 TIISTAI

ENGINE-WOD

2 rounds
5min AMRAP: 12 cal ski + 16 kb swing 24/16
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal row + 12 box over jump
5min AMRAP farmers walk (you go, I go)

080825 PERJANTAI

For time
1,5k/1,2k ski
100 double under
50 box over jump
25 handstand push-up
1k/800m ski

090825 LAUANTAI

25min AMRAP w/ partner
Buy in: 3 laps of running around the building
then AMRAP of:
60 wallball 20/14
40 db hang snatch 25/17.5
30 db over burpee

280725 MAANANTAI

Power clean
Build up to a heavy 1 rep

280725 MAANANTAI

12 min AMRAP
3-6-9-12…
Power clean 60/40kg
Ring dip

290725 TIISTAI

Front squat
go for a heavy set of 2 (4-5 sets)

290725 TIISTAI

Partner workout
10 rounds (5 for both)
10 double kb deadlift 32's/24's
10 v-up
10 kb swing 32/24

290725 TIISTAI

ENGINE-WOD

5 rounds
2min: 20m burpee broadjump +
AMRAP shuttle run
2min ski (cal)
2min: 30 wallball 20/14 + AMRAP
reverse lunges w/ db 22.5/15
2min ski (cal)

300725 KESKIVIIKKO

(OTM 8
1. 6 push jerk @60-65%
2. 4-8 strict pull-up)

"Tabata something else"
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

310725 TORSTAI

(Every 90s for 5 sets
1 pause snatch to snatch balance
(2s pause on catch))

Build to a daily max in the following complex
1 power snatch + 1 hang squat snatch + 1 ohs

(OTM 10
2 power snatch
2 hang squat snatch
2 overhead squat
@60-70%)

010825 PERJANTAI

6 rounds
1min row (cal)
1min box over jumps 60/50
1min one arm devils press 22.5/15
1min rest

210725 MAANANTAI

For time w/ partner
20 rounds (10 rounds for both)
4 devils press 22.5's/15's
6 toes to bar
24 double under
rest while partner completes a round

220725 TIISTAI

Front squat
go for a heavy set of 3 (4-5 sets)

220725 TIISTAI

4 rounds w/ partner
12+12 box step ups w/ db 30/20
12+12 reverse lunges w/ db 30/20

220725 TIISTAI

ENGINE-WOD

3 rounds
4min ski
4min sled push (you go, I go)
4min ski
4min echo bike (you go, I go)

230725 KESKIVIIKKO

Pushpress
4 x 6 @60-75%

230725 KESKIVIIKKO

12min AMRAP
8 pull-up
12 kb swing 24/16
16 sit-up

240725 TORSTAI

Clean + jerk
2 x 2+2 @70-75%
2 x 1+2 @80-85%
3 x 1+1 @85-90%

OTM 10
3 deadlift
3 hang power clean
3 shoulder to overhead
@70/50

250725 PERJANTAI

For time
80/65 cal ski
40 hang power snatch 42,5/30
20 hand stand push-up
3min REST
80/65 cal ski
40 overhead squat 42,5/30
10 wall walk

260725 LAUANTAI

45min AMRAP w/ partner
2 laps of running around the building (together)
60 burpees (split)
80 db hang c&j 22.5/15 (split)

140725 MAANANTAI

in teams of 3
30 rounds (10 rounds for each)
3 hang power clean 80/55
6 box jump 60/50
3 bar muscle-up

150725 TIISTAI

(4 rounds for quality
8+8 one legged deadlift
10 hip thrust
12 russian twist
14 back extension)

For time
3 rounds
8 turkish get-up 24/16
16 goblet squat 24/16

150725 TIISTAI

ENGINE WOD

8 rounds
90s AMRAP ski
90s AMRAP burpee box overs
90s AMRAP bike / echo bike (alternate)
90s AMRAP one arm farmers walk

160725 KESKIVIIKKO

25min AMRAP w/ partner
A. 2 rounds of
6 burpee pull-up
12 shoulder to overhead 45/30
B. easy row

170725 TORSTAI

3 rounds for quality
8 hi-hang muscle snatch
8 btn pushpress
8 overhead squat

press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @50-60%
snatch balance 3 x 2 @65-75%

3 rounds for quality
3 tempo overhead squat @60-70% (tempo 22×1)
10 barbell rollout

180725 PERJANTAI

5 rounds
30s work, 30s rest
1. wall walk
2. db hang squat snatch 22.5/15
3. toes to rings
4. db snatch 30/20

190725 LAUANTAI

in teams of 3
60min AMRAP
150 cal row / ski
2 laps of running around the building
150 cal ski / row
2 laps of running around the building

070725 MAANANTAI

Power clean
Find heavy 3 reps of the day in 10min

070725 MAANANTAI

"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds

080725 TIISTAI

Tempo front squat
4 x 3 @65-70% (22×1)

080725 TIISTAI

4 rounds
1min reverse lunges 70/50
1min v-ups
1min back extensions
1min rest

080725 TIISTAI

ENGINE WOD

4 rounds
3min AMRAP
20m burpee broadjump + 20m walking lunge w/ db
3min AMRAP
ski (cal)
3min AMRAP
10 wallball + 10 box step over w/ db
3min AMRAP
row (cal)

090725 KESKIVIIKKO

5 sets for load
10 close grip bench press

090725 KESKIVIIKKO

Every 4min for 4 rounds
15/12 cal ski
12 box over jump
unbroken set of pull-ups

*result is the amount of pull-ups accumulated

100725 TORSTAI

Pause snatch (2s pause on knee & catch)
3 x 3 @60-65%
Pause snatch (2s pause on catch)
3 x 2 @75-85%

Power snatch @60%
10 – 8 – 6 – 4 – 2
unbroken sets, rest as needed between sets

110725 PERJANTAI

10min AMRAP
8 toes to bar
12 double db deadlift 22.5's/15's

110725 PERJANTAI

10min AMRAP
12 kb swing 24/16
36 double under

120725 LAUANTAI

In teams of 4
Accumulate:
10k row & 12 laps of running around the building
straight into 120 burpees when run or row is completed
(2 work at the same time)

300625 MAANANTAI

5 rounds
2,5min AMRAP
300/250m row
20 db hang snatch 22.5/15
AMRAP chest to bar pull-ups
2,5min REST

*result is the amount of c2b pullups

010725 TIISTAI

Tempo front squat
4 x 4 @55-60% (32×1)

010725 TIISTAI

For time w/ partner
4 rounds for both
9 sumo deadlift high-pull 50/35
12 wallball 20/14
15 sit-up
rest while partner completes a round

010725 TIISTAI

ENGINE-WOD

3 rounds
4min ski
4min sled push (you go, I go)
4min bike
4min farmers carry (you go, I go)

020725 KESKIVIIKKO

3 rounds
1min legless rope climb
1min crossover jump
1min ski (cal)
1min rest
— 3min REST —
4 rounds
1min rope climb
1min double under
1min ski (cal)
1min rest

030725 TORSTAI

3 x 3 hi-hang squat clean @60-65%
3 x 2 hang squat clean @70-75%

OTM 4
7 power clean @50%
1min rest
OTM 4
5 power clean @65%
1min rest
OTM 5
3 power clean @75%

040725 PERJANTAI

20min AMRAP
10 db one arm hang cluster 22.5/15
10 db over burpee
10 db one arm hang c&j 22.5/15
10 db over burpee

050725 LAUANTAI

In teams of 4
Accumulate max reps in 16min of each:
echo bike (cal)
run (meters, 1 lap 432m)
bike erg (cal)
row (cal)

230625 MAANANTAI

Accumulate 60 shoulder taps
*after each set perform 10 v-ups

4 rounds
3min AMRAP
3 wall walk
6 one arm devils press 30/22.5
9 box step overs w/ db 30/22.5
3min REST

240625 TIISTAI

Tempo front squat
4 x 5 @50-55% (32×1)

240625 TIISTAI

For time:
24 – 18 – 12 toes to bar
12 – 9 – 6 front squat 90/60

250625 KESKIVIIKKO

Accumulate max reps of strict pull-ups
in 4 sets with 1 min rest between sets

250625 KESKIVIIKKO

For time w/ partner
60/55/50 cal row
60 db bench press 22.5's/15's
60/55/50 cal row
60 push-ups
60/55/50 cal row

260625 TORSTAI

snatch pull + hang snatch
3 x 1+2 @60%
3 x 1+1 @75%

260625 TORSTAI

For time
27 power snatches in sets of 9 @50%
2min rest
18 power snatches in sets of 6 @60%
2min rest
12 power snatches in sets of 4 @70%

270625 PERJANTAI

15min AMRAP
20 deadlift 80/55
60 double under

3 rounds for quality
15+15 db side bend
10 lu raises
30s plank hold
rest as needed

280625 LAUANTAI

30min AMRAP w/ partner
A/B: 1 lap around the building
B/A: 2 rounds of 15 ground to overhead w/ plate 15/10
& 10 squat w/ plate
*plate must stay on the air the whole workout

240625 TIISTAI

ENGINE-WOD

7 rounds
90s wallball
90s ski
90s burpee broad jumps
90s bike

160625 MAANANTAI

2 rounds
5min AMRAP
2 rope climb
30 double under
3min REST
5min AMRAP
12/9 cal ski
6+6 kb hang snatch 24/16
3min REST

170625 TIISTAI

(every 90s for 4 rounds
1. 8+8 bulgarian squat
2. 15 double kb deadlift + 30m farmers walk
3. 12-20 toes to rings + 20 back extension)

Partner workout
5 rounds
5 deadlift 70/50
5 front squat 70/50
5+5 front rack walking lunges 70/50
rest while partner completes a round

180625 KESKIVIIKKO

Bar muscle-up skills

OTM 20
1. 2-6 bar muscle-up
2. 10-15 burpee
3. 12/16 cal row
4. rest

190625 TORSTAI

btn pushjerk 3 x 5
pause pushjerk 3 x 3 @40-50% (2s pause on dip&catch)
pause split jerk 3 x 3 @40-50% (2s pause on catch)

7 sets:
1 power clean
1 push press
1 push jerk
1 split jerk
*start @60% of 1rm pushpress, add weight as needed, rest 2min
between sets

200625 PERJANTAI

"Juhannustanssit vol 3" (outside)
30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

170625 TIISTAI

ENGINE-WOD

4 rounds
2,5min echo bike / bike (alternate)
2,5min box step overs w/ db 20/12.5
2,5min airrunner / shuttle run (alternate)
2,5min ski

090625 MAANANTAI

CF Community Cup 2025, workout 1
20min AMRAP
15 box over jump 60/50
10 db snatch 22.5/15
5 handstand push-up / hand-release push-up

100625 TIISTAI

Pause back squat
5 x 2 @80-90% (1s pause)

100625 TIISTAI

5 rounds w/ partner
10+10 box step ups w/ db 30/20
12+12 sit-up
15+15 wallball 20/14

you go, I go

110625 KESKIVIIKKO

(every 3min for 4 sets
8 bench press @60-70%
4-8 strict ring dip)

For time
21 – 15 – 9 shoulder to overhead 70/50
90 double under after each set

120625 TORSTAI

(every 2min for 4 sets
1 clean pull + 2 clean @50-60%)

in 12min find daily max in the following complex:
clean + front squat + hang clean + front squat

(3 rounds
8 btn snatch grip pushpress
8 snatch gip barbell row
1min rest)

130625 PERJANTAI

For time (outside)
Buy in: 2 laps of running around the building
then
60 – 40 – 20 kb swing 24/16
20 burpees after each set
Buy out: 2 laps of running around the building

140625 LAUANTAI

CF Community Cup 2025, workout 2
AMRAP of the following interval
2min of work / 1min rest
2min of work / 1min rest
2min of work / 1min rest
3min of work

R1&2
15 toes to bar + 15 overhead squat 52,5/35
AMRAP cal row

R3&4
15 cal row + 15 overhead squat 52,5/35
AMRAP of chest to bar pullups

*intermediate 10 reps & pull-ups