Author: Wodconnect Buddy

250923 MAANANTAI

4 rounds
3-6 strict pull-up
30s rest
3-6 strict ringdip
1min rest

250923 MAANANTAI

5 rounds
2min AMRAP
16/12 cal row
AMRAP shuttle run (7.5m = 1rep)
2min REST

result is the amount of shuttle runs

260923 TIISTAI

Back squat (week 4)
5 x 5 @70% + 2,5-5kg

260923 TIISTAI

Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round

270923 KESKIVIIKKO

4 rounds for time
9 one arm devils press
15 db one arm squat clean
21 db hang snatch
45 double under / 90 single under

(accumulate 1min hanging l-sit hold
accumulate 2min plank hold)

280923 TORSTAI

Shoulder press (week 2)
4 x 6 @60-80%

280923 TORSTAI

5 rounds
1min AMRAP of wallwalks
1min AMRAP of weighted box step ups 22,5/15

290923 PERJANTAI

OTM 4
5 power clean @60%
1min rest
OTM 4
3 power clean @70%
1min rest
OTM 4
2 power clean @80%
1min rest

(3 rounds
4 snatch grip deadlift @100% 1rm snatch
4 snatch grip btn pushpress @65-70% 1rm snatch
15 weighted sit-up 20/14)

300923 LAUANTAI

3 rounds
3min AMRAP
8 toes to bar
12 wallball 20/14
3min AMRAP
easy paced rowing

result is the amount of toes to bars and wall balls

180923 MAANANTAI

(OTM 8
1. 8 hang muscle clean @30-40% 1rm
2. 10 push-ups)

5 rounds for time
12 hang power clean & jerk 50/35
8 bar over burpee
1min rest

190923 TIISTAI

Back squat
5 x 3 @80% 1RM

190923 TIISTAI

3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min back extension
30s rest

200923 KESKIVIIKKO

10min AMRAP
20/15 cal row
20 wallball 20/14

200923 KESKIVIIKKO

10min AMRAP
75 double under / 150 single under
15 toes to bar

210923 TORSTAI

Shoulder press
4 x 8 @50-70%

210923 TORSTAI

For time
12 – 9 – 6 shoulder to overhead 80/55
perform 10 box jumps after each set

220923 PERJANTAI

4 sets of
2 hang power snatch + 2 snatch balance + 2 overhead squat
@50-60% 1rm snatch

4 sets of
2 power snatch + 2 hang squat snatch
@50-70% 1rm snatch

(3 rounds
6 snatch grip deadlift @90% 1rm snatch
6 snatch grip btn pushpress @60% 1rm snatch
15 v-ups)

230923 LAUANTAI

(3 rounds for quality (you go, I go)
20-30s handstand hold
10-20s l-sit hold
5-15s chin over bar hold)

20min AMRAP
20 cal ski
20 pull-up / jumping pull-up
20 cal ski
20 handstand push-up / box hspu
split reps

160923 LAUANTAI

WOD-LIIGA OSA1
8min AMRAP (0:00 – 8:00)
8 alternating db snatch 22.5/15 (scaled 15/10)
8 db box step over 60/50 22.5/15 (scaled 15/10)
*toisen täytyy pitää tankoa maastavedon yläasennossa 70/50 (scaled 50/35)

160923 LAUANTAI

WOD-LIIGA OSA2

6 min to find 1RM Snatch (9:00 – 15:00)
*8 box jump overia (per henkilö) ennen jokaista nostoa
Käyttäkää kahta tankoa ja kahta boksia. .
Muscle, power ja squat snatch ovat kaikki sallittuja. Kumpikin saa nostaa omaan tahtiin

110923 MAANANTAI

24min AMRAP with partner
A. 1 round of
16 db hang c&j 22.5/15
12 reverse lunge with db overhead
B. row for calories

alternate between A & B

120923 TIISTAI

Back squat
5 x 4 @75% 1RM

120923 TIISTAI

4 rounds (you go, I go)
6 strict toes to bar
12 front squat 60/40
18 sit-up

130923 KESKIVIIKKO

5min AMRAP
1-2-3-4… +1 strict pull-up
after each set perform 6 deadlifts 80/55

130923 KESKIVIIKKO

5min AMRAP
2-4-6-8… +2 push-up
after each set perform 8 kb swings 24/16

140923 TORSTAI

4 rounds
in 1min: 1-5 (jumping) bar muscle-up + AMRAP burpees
1min REST
in 1min: 1-3 rope climb + AMRAP box jumps
1min REST

150923 PERJANTAI

every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk
*start @50% of 1RM pushpress, add weight as
needed

(3 rounds
8 snatch grip deadlift @80% 1rm snatch
8 snatch grip btn pushpress @50% 1rm snatch
15 flutter kicks)

160923 LAUANTAI

WOD-LIIGA

160923 LAUANTAI

ADVANCED WOD:
"Amanda"
9 – 7 – 5
Squat snatch 60/42,5 & Ring muscle-up

160923 LAUANTAI

ADVANCED WOD:

10min to establish 3RM overhead squat (from the rack)

040923 MAANANTAI

Find 2RM Pushpress

040923 MAANANTAI

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

050923 TIISTAI

Back squat
5 x 5 @70% 1RM

050923 TIISTAI

5 rounds (you go, I go)
12 db deadlift 22.5's/15's
9 box step ups w/ db's 22.5's/15's
rest while partner completes a round

060923 KESKIVIIKKO

(OTM 8
1. 10-20s l-sit
2. 8-12 toes to rings)

4 rounds
2min AMRAP
8 box over jump 60/50
12 db snatch 22.5/15
2min REST

070923 TORSTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

080923 PERJANTAI

OTM 6
3 pause power clean + pushjerk @50-55% 1rm c&j
2min rest
OTM 6
3 power clean + pushjerk @60-65% 1rm c&j

(3 rounds
10 snatch grip deadlift @70% 1rm snatch
10 snatch grip btn pushpress @40% 1rm snatch
15 russian twist)

090923 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

090923 LAUANTAI

ADVANCED WOD +
5 rounds
in 1min: 8-15 handstand push-up + AMRAP crossover jumps
1min rest

100923 SUNNUNTAI

A. 0:00 – 10:00
3 rounds with partner
a. 20 wallball & b. 15 kb swing 24/16
a. 15 kb swing 24/16 & b. 20 wallball
(both work at the same time doing different movements)

100923 SUNNUNTAI

B. 10:00 – 25:00
For time with partner
10 rounds (you go, I go, both do 10 rounds)
3 power clean 80/55
3 bar over burpee

100923 SUNNUNTAI

C. 25:00 – 35:00
For time:
15 – 10 – 5 db one arm hang cluster 30/22.5
30 – 20 – 10 toes to bar

280823 MAANANTAI

TESTIPÄIVÄ 1

Max reps of strict pullups

280823 MAANANTAI

TESTIPÄIVÄ 1

"Jackie"
1k row
50 thruster 20/15
30 pullup

290823 TIISTAI

OTM 16
1. 5-15s hanging l-sit hold
2. 20-30 (double) crossover jumps
3. 8-12 knees to elbows
4. 15 back extension

290823 TIISTAI

6min AMRAP
50 double under / 100 single under
20 sit-up

300823 KESKIVIIKKO

TESTIPÄIVÄ 2

Find 1RM Back squat

300323 KESKIVIIKKO

TESTIPÄIVÄ 2

"Grace"
30 clean & jerk 60/42,5

310823 TORSTAI

4 rounds
2min AMRAP of weighted box step overs 22.5/15
2min AMRAP of wall walks
2min AMRAP of easy paced skiing
2min rest

010923 PERJANTAI

TESTIPÄIVÄ 3

Find 3RM power snatch

010923 PERJANTAI

TESTIPÄIVÄ 3

"Ingrid"
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

020923 LAUANTAI

25min AMRAP with partner
30 deadlift 100/70
40 weighted sit-up 20/14
50 wallball 20/14

210823 MAANANTAI

For time:
4 rounds
10 db snatch 22.5/15
6 db over burpee
3min rest
2 rounds
20 db snatch 22.5/15
12 db over burpee
3min rest
40 db snatch 22.5/15
24 db over burpee

220823 TIISTAI

10!
Back squat @60% 1RM
after each round perform 1 (legless) rope climb

230823 KESKIVIIKKO

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of handstand push-ups.

240823 TORSTAI

4 rounds for repetitions
1min ski (cal)
1min toes to bar
1min double under
1min sit-up
1min back extension
1min rest

250823 PERJANTAI

From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean

260823 LAUANTAI

5min AMRAP
12 db one arm hang power clean 22.5/15
8 box over jump 60/50

260823 LAUANTAI

5min AMRAP
12 db one arm hang power clean & jerk 22.5/15
8 box step over with db 22.5/15

140823 MAANANTAI

5 rounds with partner
60 deadlift 60/40
40 hang power clean 60/40
20 shoulder to overhead 60/40

split reps

150823 TIISTAI

For time:
50 – 40 – 30 – 20 – 10
Push-up
Single leg squat

160823 KESKIVIIKKO

3 rounds (easy paced workout)
5min AMRAP
16 db one arm hang clean & jerk 22.5/15
8 burpee box over
5min AMRAP
row

170823 TORSTAI

On the minute for 24min
1. (legless) rope climb
2. handstand walk / hold
3. strict knees to elbows
4. rest

180823 PERJANTAI

3 rounds
3 hi-hang power snatch @30-40%
3 box jump
1-2min rest

OTM 10
1 hang power clean + 1 power clean @60-80%

3 rounds
15 russian twist
10 snatch grip barbell row
10 btn snatch grip pushpress

190823 LAUANTAI

WOD-LIIGA

100823 TORSTAI

For time:
12 – 9 – 6 – 3 pushjerk 80/55
after each set perform 50 double unders

070823 MAANANTAI

"Barbara" with partner
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 1,5 minutes between rounds.
Split reps

080823 TIISTAI

(3 rounds for quality
10 sumo stance goblet squat
10+10 side bends
8+8 one legged deadlift)

3 rounds for repetitions
1min AMRAP of back squats 90/60
2min rest
1min AMRAP of KB russian swings 32/24
2min rest

090823 KESKIVIIKKO

For time
1k/850m row
50 db snatch 22.5/15
30 box step overs w/ db 22.5/15
10 wall walk
500/450m row
25 db snatch 22.5/15
15 box step overs w/ db 22.5/15
5 wall walk

100823 TORSTAI

Shoulder press
5 – 5 – 3 – 3 – 1 – 1 – 1
65-75% of the sets of 5, 75-85% on the sets of 3
85-95% on the sets of 1.

110823 PERJANTAI

On the minute for 10min
1 squat clean
start @60% of 1rm, add weight if technique allows

110823 PERJANTAI

Front squat
3 x 2 @85-90%

120823 LAUANTAI

7min AMRAP
12 cal ski
8 one arm devils press 22.5/15

120823 LAUANTAI

7min AMRAP
12 double kb deadlift 24'a/16's
8 toes to bar