Author: Wodconnect Buddy

240423 MAANANTAI

3 rounds
5 min AMRAP
20 db hang c&j 22.5/15
20 box step overs w/ db 22.5/15
5min AMRAP
easy paced rowing

250423 TIISTAI

For total reps:
On the minute for 18min (3 min of each)
1-3: shoulder presses, ⅔ body weight
4-6: strict pull-ups
7-9: push presses, ⅔ body weight
10-12: strict pull-ups
13-15: push jerks, ⅔ body weight
16-18: strict pull-ups

260423 KESKIVIIKKO

tempo back squat
4 x 4 @50% 1RM (32×1)

4 Rounds for quality
10 good morning
8+8 one legged deadlift
3+3 turkish get-up

270423 TORSTAI

For time:
100 sit-up
80 back extension
60 v-up
in the beginning of each minute perform 5 burpees (starts with burpees)

280423 PERJANTAI

every 2min for 4 rounds
2 tall snatch
3 high box jump

every 2min for 4 rounds
2 hi-hang snatch + 2 btn pushpress + 2 heaving
snatch balance

every 2min for 4 rounds
2 hang snatch + 2 snatch balance + 2 ohs

290423 LAUANTAI

For time in teams of 3
15 rope climb
60 toes to rings
75 front squat 60/40
90 bar over burpee
75 front squat 60/40
60 toes to rings
15 rope climb

one works at a time, split reps

170423 MAANANTAI

"Fight gone bad"
3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest

180423 TIISTAI

6min AMRAP
12 toes to bar
16 db hang snatch 22.5/15

180423 TIISTAI

6min AMRAP
12 sit-up
16 db snatch 22.5/15

190423 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of 8RM.

(for quality
40 hip thrust
60 jumping split squat)

200423 TORSTAI

Bench press
10 – 8 – 6 – 4 – 2

200423 TORSTAI

Death by burpee pull-ups
1st minute perform 1 burpee pull-up, 2nd minute 2 reps etc until you can't
finish the repetitions in one minute

210423 PERJANTAI

every 90s for 4 rounds
3 x 1 power clean + 1 push jerk @60-70%

every 90s for 4 rounds
2 x 1 power clean + 1 push jerk @75-85%

3 rounds
10 barbell row
15 v-up
15 back extension
1min rest

220423 LAUANTAI

For time in teams of 3
10 rounds
30 cal ski
30 double kb deadlift 32's/24's
30 russian swing 32/24

split reps

150423 LAUANTAI

WOD-LIIGA
"Paljonko nousee rinnalle?" (osa2)
in 4min min (11:00-15:00)
1rm Clean (both can work at the same time)

100423 MAANANTAI

in Teams of 4
A.
10min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
10min AMRAP of row calories & burpees
C.
10min AMRAP of ski calories & db hang c&j 22.5/15

2min rest between amraps

110423 TIISTAI

3 rounds
2min AMRAP
3 wall walk
9 power clean 60/40
2min REST
2min AMRAP
9 strict handstand push-up / box hspu
9 power clean 60/40
2min REST

120423 KESKIVIIKKO

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

120423 KESKIVIIKKO

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

130423 TORSTAI

"Tabata That!"

Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16

The Tabata interval is 20s of work followed
by 10s of rest for 8 intervals.
Tabata score is the least number of reps
performed in any of the eight intervals.
for example 10 – 50 – 12 – 18 = 90

140423 PERJANTAI

every 2min for 5 rounds
3 pause snatch @50-70% 1rm
(1s pause on knees & catch)

every 2min for 5 rounds
1 hang snatch + 1 snatch + 1 snatch balance
@60-80% 1rm

3 rounds
6 snatch deadlift @75-80% 1rm snatch
20 russian twists
1,5min rest

150423 LAUANTAI

WOD-LIIGA laji

030423 MAANANTAI

Every 3min for 4 rounds
10 db bench press
set of push-ups (target 8-12)

030423 MAANANTAI

Partner workout
10min AMRAP (you go, I go)
8 one arm devils press 22.5/15
12 sit-up

040423 TIISTAI

For time:
10 rope climb
75 power snatch 35/25
225 double under

050423 KESKIVIIKKO

Back squat
5 x 10 @80-90% of 10RM BS

(3 rounds
10+10 side bends (with db)
8+8 one legged deadlift with kb's
6+6 back rack reverse lunge)

060423 TORSTAI

(Pull-up skill work (3 levels))

4 rounds
in 90s.: 250/200m row + AMRAP toes to bar
90s rest

070423 PERJANTAI

"Chad"
1000 box step ups
(with a weight vest)

080423 LAUANTAI

Partner "Holleyman"
30 rounds
5 wallball 20/14
3 handstand push-up
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

270323 MAANANTAI

Partner workout
for time:
100 deadlift 60/40
50 bar over burpee
2min rest
80 hang power clean 60/40
40 bar over burpee
2min rest
60 front squat 60/40
30 bar over burpee

split reps

280323 TIISTAI

Handstand skills

OTM 20
1. shuttle run
2. toes to rings
3. row
4. wall walk
5. rest

290323 KESKIVIIKKO

3 rounds
90s AMRAP
12 pistol squat
6 strict pull-up
90s REST
after 3 rounds:
3 rounds
90s AMRAP
10 box step ups w/ db 22.5/15
10 push-up
90s REST

300323 TORSTAI

CF games quarterfinals 2023 event 2 (modified)
12min AMRAP
8 db snatch arm 1 32,5/22.5
8 oh stationary lunges arm 1
8 db snatch arm 2
8 oh stationary lunges arm 2
40 crossovers

310323 PERJANTAI

jerk in split 3 x 4

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)

010423 LAUANTAI

Partner workout
20min AMRAP
50 medicine ball squat clean 20/14
30 weighted partner sit-up 20/14
50 box jump
30 weighted partner sit-up 20/14

ball must stay in the air during the whole
workout

200323 MAANANTAI

"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 min between rounds

210323 TIISTAI

(OTM 8
1. 4-8 seated leg raises
2. 15 back extension)

for time:
30 toes to bar
40 db snatch 22.5/15
50 sit-up
40 box over jump
30 toes to bar

220323 KESKIVIIKKO

Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of 10RM

220323 KESKIVIIKKO

Partner workout
4 rounds (you go, I go)
12 db deadlift 22.5's/15's
8 db hang squat clean 22.5's/15's
rest while partner completes a round
(both do 4 rounds)

230323 TORSTAI

Every 4min for 3 rounds
1. 500m ski
2. 2 rounds of
12 ringdip
12 KB one arm hang clean&jerk 24/16

240323 PERJANTAI

every 2min for 7 sets @50-80% 1rm
1 power snatch
1 deep power snatch
1 squat snatch

every 2min for 4 rounds
3 snatch balance @60%+

3 rounds
8 snatch deadlift @65-70% 1rm snatch
20 russian twists
1,5min rest

250323 LAUANTAI

Partner workout
18min AMRAP
40/30 cal row
30 wallball
20 pull-up / jumping pull-up

split reps

130323 MAANANTAI

Pushpress
10 – 8 – 6 – 4 – 2
start @50-60% 1rm, add weight each
round

130323 MAANANTAI

3 rounds
2min AMRAP
8 shoulder to overhead 70/50
8 chest to bar pullup
2min REST

140323 TIISTAI

Partner workout
20min AMRAP
A. row for calories
B. 1 round of
20 db one arm hang c&j 22.5/15
15 box step overs w/ db 22.5/15
alternate between A & B

(6 tabata intervals of v-ups & back extensions)

150323 KESKIVIIKKO

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

150323 KESKIVIIKKO

for time:
15 – 12 – 9
front squat 80/55
bar over burpee

160323 TORSTAI

OTM 10
1. 1-5 bar muscle-up / progressions
2. 2+2 turkish get-up

160323 TORSTAI

10min AMRAP
20 sit-up
20 back extension
20 kb swing 24/16

170323 PERJANTAI

OTM 4
5 power clean @45-50% 1rm pc
1min rest
OTM 4
4 power clean @55-60% 1rm pc
1min rest
OTM 4
3 power clean @65-70% 1rm pc
1min rest
OTM 4
2 power clean @75-80% 1rm pc
1min rest
OTM 4
1 power clean @85-90% 1rm pc

180323 LAUANTAI

Wod liiga laji 3

060323 MAANANTAI

For time
10!
power clean 50/35
hang squat clean
shoulder to overhead

070323 TIISTAI

OTM 8
1. 3-6 strict pull-up
2. 5-10 push-up

070323 TIISTAI

4 rounds
1min row
1min toes to bar
1min double under
1min rest

080323 KESKIVIIKKO

Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of 12RM

080323 KESKIVIIKKO

Partner workout
5 rounds (you go, I go)
10 box jump 60/50
15 wallball
rest while partner completes a round
(both do 5 rounds)

090323 TORSTAI

(4 Rounds
1min Handstand walk / wall walk + 5s handstand hold
1min rest)

3 rounds for time:
15 deadlift 100/70
15 handstand push-up

100323 PERJANTAI

OTM 6
2 pause snatch @50-60% 1rm
(1s pause on knees & catch)
OTM 6
2 pause snatch @65-75% 1rm
(2s pause on catch)

(3 rounds
10 snatch deadlift @60% 1rm snatch
20 russian twists
1,5min rest)

110323 LAUANTAI

30min AMRAP in teams of 3
60 cal ski
45 one arm devil's press 22.5/15
60 cal ski
45 one arm db hang cluster 22.5/15

270223 MAANANTAI

On the minute for 25min
1. 4-6 strict toes to bar
2. 10-14 box over jump
3. 8-15 toes to rings
4. 8-12 weighted box step over 22.5/15
5. 15-20 back extension

280223 TIISTAI

20min AMRAP
25 burpee
15 body weight back squat

010323 KESKIVIIKKO

5 rounds
in 2min:
16/12 cal ski
AMRAP wall walk
2min rest

020323 TORSTAI

For time with partner
100 – 80 – 60 cal row
80 – 60 – 40 sumo deadlift high pull 45/30
60 – 40 – 20 pullup

030323 PERJANTAI

every 1,5min for 3 sets
5 muscle snatch @30-40%

every 1,5min for 4 sets
3 hi-hang snatch @40-60%

every 2min for 3 sets
2 snatch balance + 2 overhead squat @50-70%

every 2min for 3 sets
1 snatch balance + 3 overhead squat @60-80%

040323 LAUANTAI

CF Open 23.3