Author: Wodconnect Buddy

290124 MAANANTAI

For time with partner
3 Rounds (you go, I go)
12 power clean @50/35
9 front squat
6 push jerk
2min Rest
3 Rounds (you go, I go)
8 power clean @70/45
6 front squat
4 push jerk
2min Rest
3 Rounds (you go, I go)
6 power clean @85/55
4 front squat
2 push jerk

300124 TIISTAI

For quality:

3 Rounds
12 hip thrust
30+30m one arm farmers walk
10-15 v-ups

3 rounds
8+8 one legged kb deadlift
12 front rack walking lunges (2dbs)
10-15 toes to rings

310124 KESKIVIIKKO

3 rounds for repetitions
2min AMRAP of rope climbs
1min AMRAP of double unders
1min REST
2min AMRAP of wall walks
1min AMRAP of double unders
1min REST

010224 TORSTAI

Every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
3 rounds
5 devils press 22.5's/15's
10 db one arm hang c&j 22.5/15

020224 PERJANTAI

10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds

Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go

030224 LAUANTAI

For total time
4 rounds
12 db power snatch 22.5/15 + 10 toes to bar
3min rest
4 rounds
12 db hang squat snatch 22.5/15 + 15 back extension
3min rest
4 rounds
12 db one arm overhead squat / thruster 22.5/15 + 15 sit-up

220124 MAANANTAI

Power snatch
3 x 3 @70-85%

220124 MAANANTAI

20 rounds (you go, I go)
1 power snatch 80/55
3 box jump 75/60
5 wallball 20/14

both do 20 rounds

230124 TIISTAI

Deadlift
20 reps @50% 1rm + 15-25g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps

230124 TIISTAI

3 rounds
6-10 barbell rollouts
15 barbell side bends
30+30s side plank hold
rest as needed

240124 KESKIVIIKKO

3 rounds
1min ski
1min pull-up
1min ski
1min db one arm hang squat clean 22.5/15
2min rest

250124 TORSTAI

(OTM 8
1. 6+6 db one arm shoulder press
2. 8-12 ringrow)

4 rounds
90s AMRAP
6 ring dip
9 v-up
12 back extension
90s REST

260124 PERJANTAI

(3 sets:
4 tall clean + 4 seated box jump
rest 2min between sets

3 sets:
2 squat clean with 2s pause on catch @60-70%
rest 2min between sets)

Find daily max in 10min:
1 squat clean + 1 front squat

270124 LAUANTAI

"CF Open 20.1"
For time
10 rounds
8 ground to overhead 42,5/30
10 bar over burpee

150124 MAANANTAI

Power clean & push jerk
4 x 4 @50-70%

150124 MAANANTAI

For time with partner
60 – 40 – 20
power clean 60/42,5
push jerk 60/42,5

split reps

160124 TIISTAI

Deadlift
20 reps @50% 1rm + 12,5-20g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

OR 4 x 10 reps
add 2,5-5kg to first set (from last week), then 3 x10 @80% from first set

160124 TIISTAI

6 min AMRAP
15 wallball 20/14
10 weighted sit-up 20/14

170124 KESKIVIIKKO

2 rounds
5 min AMRAP
1-2-3… +1 rope climb
40 double under
2 min REST
5 min AMRAP
row calories
2 min REST

180124 TORSTAI

every 3min for 4 rounds
4-8 strict pull-up
6-10 dip

180124 TORSTAI

For time
30 – 20 -10
db one arm hang c&j 30/22.5
push-up

190124 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed

200124 LAUANTAI

For time with partner
8 rounds
6 toes-to-bars
8 thruster 42,5/30
10/8 cal ski

you go, I go
full rounds
both do 8 rounds

080124 MAANANTAI

Power snatch
10 – 8 – 6 – 4 – 2
– unbroken sets, start @50%
– 1 set every 2min

080124 MAANANTAI

Every 6min for 3 rounds
500m row
12 power snatch 42,5/30
12 overhead squat 42,5/30
24 wallball 20/14

result is the total time of 3 rounds (for example 4.00 – 4:10 – 4:20 = 12:30)

090124 TIISTAI

Deadlift (week 4)
20 reps @50% 1rm + 10-15g
(add 2,5-5kg to last time)
then 3 x 10 (same weight)

090124 TIISTAI

For time:
40 sit-up
20 sumo deadlift high-pull 50/35
30 toes to bar
20 kb swing 32/24
40 sit-up

100124 KESKIVIIKKO

For time
buy in: 10 shuttle run (1 rep = 2 x 7.5m)
then 6 rounds
5+5 db one arm hang power clean 22.5/15
5+5 db one arm front squat 22.5/15
5+5 db one arm shoulder to overhead 22.5/15
5+5 db one arm overhead reverse lunge 22.5/15
buy out: 10 shuttle run (1 rep = 2 x 7.5m)

110124 TORSTAI

Bench press
4 x 5
– 1 set every 3min
– go for a heavy set

110124 TORSTAI

10 rounds
in 1min:
30 double under / 50 single under
AMRAP wall walk
1min REST

result is the amount of wall walks completed

120124 PERJANTAI

(3 sets:
3 scarecrow + 3 broadjump
rest 1-2min between sets)

squat clean + front squat + split jerk
3 x 1+2+2 @60-70%
2 x 1+2+1 @70-80%
2 x 1+1+1 @80-90%

1 set every 3min

130124 LAUANTAI

2 rounds
5min AMRAP
burpee box overs 60/50
2min rest
5min AMRAP
6 burpee pull-up + 12 db snatch 22.5/15
2min rest

020124 TIISTAI

"CF Open 23.1"
14min AMRAP
60-calorie row
50 toes-to-bars (scaled: hanging knee raises)
40 wall-ball shots 20/14 (14/10)
30 cleans 60/42,5 (42,5/30)
20 ring muscle-ups (scaled: pull-up)

030124 KESKIVIIKKO

3 rounds
2min AMRAP
6+6 kb shoulder to overhead 24/16
8 box jump 60/50
1min REST
2min AMRAP
10 pistol squat
40 double under
1min REST

040124 TORSTAI

OTM 25
1. 1-2 (legless) rope climb
2. 10 db bench press
3. 15 v-up
4. 3-6 strict chest to bar
5. rest

050124 PERJANTAI

4 sets
3 tall snatch + 3 drop jump

3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance

1 set every 2min

060124 LAUANTAI

in teams of 3:
A.
8min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
8min AMRAP of row calories & burpees
C.
8min AMRAP of ski calories & db hang c&j 22.5/15
D.
8min AMRAP of bike calories & db one arm devils press 22.5/15

2min rest between amraps

271223 KESKIVIIKKO

Deadlift
20 reps @50% 1rm + 7,5-10kg
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

271223 KESKIVIIKKO

4 rounds
in 90s: 20 reverse lunge w/ db's 22.5's/15's
AMRAP ski calories
90s REST

281223 TORSTAI

(OTM 12
1. 8 db benchpress
2. 8+8 db one arm shoulder press
3. 15 back extension)

For time:
10 rounds for time:
10 push-ups
10 sit-ups

291223 PERJANTAI

Clean & jerk waves
3 rounds
1. 1+3 squat clean + split jerk @60-70%
2. 1+2 squat clean + split jerk @70-80%
3. 1+1 squat clean + split jerk @80-90%

301223 LAUANTAI

Find daily 1RM thruster

301223 LAUANTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

181223 MAANANTAI

On a 10:00 clock:
3 hang power cleans
– built to a heavy set
– rest about 2min between sets

181223 MAANANTAI

For time:
2 power cleans 70/50
50 double-unders /100 single unders
4 power cleans
50 double-unders /100 single unders
6 power cleans
50 double-unders /100 single unders
8 power cleans
50 double-unders /100 single unders
10 power cleans

191223 TIISTAI

Deadlift
20 reps @50% 1rm +5kg
then 3 x 10 (same weight)

191223 TIISTAI

For time
100 sit-up
in the beginning of each min perform
14 wallball (odd minutes)
14 kb swing 24/16 (even minutes)

201223 KESKIVIIKKO

(OTM 5
5-15m hand stand walk / 15-30s handstand hold)

4 Rounds for repetitions
1min shuttle run
1min toes to rings
1min row (cal)
1min wallwalk
1min rest

211223 TORSTAI

For time
10!
Bench press 80/50
1 rope climb after each set

221223 PERJANTAI

muscle snatch + squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

squat snatch w/ 2s pause on catch
6 x 1 @70-90%

tempo overhead squat (3s down)
3 x 3 @65-75%

231223 LAUANTAI

"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

111223 MAANANTAI

Hang power snatch
4 x 5

111223 MAANANTAI

3min AMRAP
10 hang power snatch 40/25
6 bar over burpee
2min REST
3min AMRAP
8 hang power snatch 50/35
8 bar over burpee
2min REST
3min AMRAP
6 hang power snatch 60/40
10 bar over burpee

121223 TIISTAI

Deadlift
20 reps @50% 1rm
then 3 x 10 (same weight)

121223 TIISTAI

7 rounds for time
6 russian swing 32/24
9 goblet squat 32/24
12 sit-up

131223 KESKIVIIKKO

(OTM 8
1. 3-7 strict handstand push-up / box hspu
2. 10+10 hollow rock & arch rock)

3 rounds
3min AMRAP
12 box step ups w/ db 22.5/15
8 deficit handstand push-up 15/10kg plates
2min AMRAP
row for calories
1min REST

141223 TORSTAI

Bench press
10 – 8 – 6 – 4 – 2

141223 TORSTAI

3 rounds (you go, I go)
6 strict pullup
6+6 db one arm pushpress 22.5/15
3 rounds (you go, I go)
12 pullup
8+8 db one arm push jerk 22.5/15

151223 PERJANTAI

Hi-hang squat clean
3 x 3
Hang squat clean
3 x 2
Squat clean + front squat
3 x 1+2

161223 LAUANTAI

Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal ski
20 box over jump
60 db snatch 22.5/15
40 cal ski
20 box over jump

split reps

041223 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

051223 TIISTAI

(Accumulate 2min (free) handstand hold)

3 rounds
in 2min:
A. 12/9 cal ski + AMRAP toes to bar
B. 12/9 cal ski + AMRAP wall walk
2min REST after A & B

alternate between A & B, result is the amount of
toes to bars & wall walks completed

061223 KESKIVIIKKO

"SUOMI 106"
For time with partner
106 down&up
106 squat
106 situp
106 pull-up / jumping pullup
106 situp
106 squat
106 down&up

split repetitions as desired

071223 TORSTAI

For time
4 rounds
15 wallball 20/14
10 sumo deadlift high-pull 45/30

Rest 3min, then for time
2 rounds
30 wallball 20/14
20 sumo deadlift high-pull 45/30

result is the total time after last set (3min rest included)

081223 PERJANTAI

jerk in split 3 x 5

jerk balance 4 x 3

pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)

pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)

091223 LAUANTAI

4 rounds for repetitions
1min rope climb
1min pistol squat
1min db snatch 22.5/15
1min row (cal)
1min rest

271123 MAANANTAI

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

281123 TIISTAI

For time
10!
deadlift 130/90
front squat 90/60

281123 TIISTAI

5min AMRAP
15 v-up
15 arch rock

291123 KESKIVIIKKO

Partner workout
8 rounds for time
8 alternating DB hang snatches 22.5/15
8 box jump-overs 75/60
rest while partner completes a round, 8 rounds for both

rest exactly 4 min, then

100 box step-overs w/ db 22.5/15
reps can be completed only when partner is doing bar hang

301123 TORSTAI

Find 2RM Pushpress

301123 TORSTAI

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

011223 PERJANTAI

hang muscle snatch + hang squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

hang squat snatch w/ 2s pause on catch
3 x 2 @70-80%

tempo overhead squat (3s down)
3 x 5 @50-60%

021223 LAUANTAI

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