Author: Wodconnect Buddy

040722 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

050722 TIISTAI

Front squat
4 x 3 @75-80%

050722 TIISTAI

For time:
40 sit-up
20 front squat 65/45
20 toes to bar
10 front squat 80/55

060722 KESKIVIIKKO

10!
deadlift 130/90
bench press 90/55

070722 TORSTAI

For time:
buy in: 1k/850m ski erg
then
90 – 60 – 30 double under
30 – 20 – 10 burpee
buy out: 500/450m ski erg

080722 PERJANTAI

On the minute for 24min
4min: 5 power clean + push jerk @50%
1min rest
4min: 4 power clean + push jerk @60%
1min rest
4min: 3 power clean + push jerk @70%
1min rest
4min: 2 power clean + push jerk @80%
1min rest
4min: 1 power clean + push jerk @90%

090722 LAUANTAI

Strict pull-up
3 x 8

090722 LAUANTAI

Partner workout for time:
6 rounds (both do 6 full rounds)
6 double db thruster 22.5's/15's
8 box step overs with db's 22.5's/15's
2min rest
3 rounds (both do 3 full rounds)
12 db one arm thruster 22.5/15
16 box step overs with db 22.5/15

270622 MAANANTAI

Partner workout
30min AMRAP
60 cal row
60 weighted box step over
60 cal row
60 jumping split squat
60 cal row
60 weighted reverse lunges

280622 TIISTAI

3 Rounds
10+10 one legged deadlift
10 hip thrust
15 cyclist squat

280622 TIISTAI

5min AMRAP
10 medicine ball squat clean
15 russian twists

290622 KESKIVIIKKO

21 – 15 – 9
hang power clean 50/35
pullup / jumping pullup

290622 KESKIVIIKKO

15 – 12 – 9 – 6 -3
shoulder to overhead 50/35
toes to bar / heels over hips

300622 TORSTAI

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

010722 PERJANTAI

on the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest

start @50% of 1 RM snatch, you can
add weight after full round

3 Rounds
10 barbell rollouts
15+15 side bends

020722 LAUANTAI

For time:
2 runs around the building
50 ground to overhead with plate
run around the building
25 burpee to plate
run around the building with plate
25 burpee to plate
run around the building
50 ground to overhead with plate
2 runs around the building

200622 MAANANTAI

For time with partner:
100 cal row
80 sumo deadlift high pull 40/25
60 bar over burpee
20 ring muscle-up
60 bar over burpee
80 sumo deadlift high pull 40/25
100 cal row

210622 TIISTAI

Back squat
Find your 1rmax

210622 TIISTAI

For time:
42 db front rack reverse lunges 22.5/15
21 deadlift @60%
30 db front rack reverse lunges 22.5/15
15 deadlift @60%
18 db front rack reverse lunges 22.5/15
9 deadlift @60%

220622 KESKIVIIKKO

For total reps:
On the minute for 18min (3 min of each)
3min: shoulder presses, ⅔ body weight
3min: strict pull-ups
3min: push presses, ⅔ body weight
3min: strict pull-ups
3min: push jerks, ⅔ body weight
3min: strict pull-ups

230622 TORSTAI

3 rounds
4min AMRAP
16/12 cal ski
10 box jump 60/50
1min REST
4min AMRAP
15 kb swing 24/16
15 sit-up
1min REST

240622 PERJANTAI

"Juhannustanssit vol 2"

30min AMRAP
run around the building
20 db snatch 22.5/15
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

130622 MAANANTAI

For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks

140622 TIISTAI

Back squat
4 x 3 @85-90%

140622 TIISTAI

3 Rounds
20 deadlift @55%
20 v-ups
20 back extension
2-3min rest between rounds

150622 KESKIVIIKKO

accumulate 2min of handstand hold
rest 2-3min then
2 rounds of
3-5 wall walk
rest while partner completes their set

150622 KESKIVIIKKO

for time:
15 strict handstand push-up / box hspu
20 box over burpee
30 handstand push-up / db pushpress

160622 TORSTAI

every 10min for 3 rounds
50/40 cal row
40 reverse db front rack lunges 22.5/15
30 wallball 20/14

result is each rounds time added together (5:05 + 6:00 + 5:30 = 16:35)

170622 PERJANTAI

every 3min for 6 sets
3 power clean
3 front squat
3 push jerk
start @50-55% 1rm c&j, add
weight as you go

180622 LAUANTAI

3 Rounds
4-6 strict toes to bar
10 db squat snatch / deep power snatch
1min rest

180622 LAUANTAI

For time:
21 db snatch 30/22.5
18 toes to bar / heels over hips
15 db snatch
12 toes to bar / heels over hips
9 db snatch
6 toes to bar / heels over hips

060622 MAANANTAI

On the minute for 8min
1. 3-6 strict pullup / 6 assisted pullup
2. 8-12 honest push-up

060622 MAANANTAI

4 rounds
90s AMRAP of
8 chest to bar pullup / jumping c2b
32 double under / 48 single under
90s REST

070622 TIISTAI

Back squat
4 x 5 @80%

070622 TIISTAI

3 Rounds
20 deadlift @50%
12 box step ups with db's 22.5's/15's
2-3min rest between rounds

080622 KESKIVIIKKO

Pariskaba laji 3
part 1 (0:00 – 8:00)
42 ground to overhead 50/35
42 toes to bar (or heels over hips with double reps)
30 ground to overhead 60/45
30 toes to bar
18 ground to overhead 70/50
18 toes to bar

080622 KESKIVIIKKO

Pariskaba laji 4 (8:00 – 13:00)
Barbell complex for load:
2 clean + 1 front squat + 1 jerk

090622 TORSTAI

For time:
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee

100622 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

100622 PERJANTAI

15 – 12 – 9 – 6 – 3
power snatch 60% 1rm

110622 LAUANTAI

Partner workout
25min AMRAP
A. row for calories
B. 2 rounds of
20 wallball
10 box jump 60/50

partners alternate between a and b

300522 MAANANTAI

20min AMRAP
10 devils press 22.5/15
15 box step overs w/ db 22.5/15
20 sit-up

(3 Rounds
1min plank hold
30s+30s side plank hold
1min rest)

310522 TIISTAI

Tempo back squat (31×1)
3 x 5 @50%

310522 TIISTAI

DT
5 Rounds
12 deadlift 70/50
9 hang power clean 70/50
6 shoulder to overhead 70/50

010622 KESKIVIIKKO

Pariskaba laji 1.

020622 TORSTAI

Team workout (team of 3)
25min AMRAP
1-4 ring muscle-up / progression
60 double under / 90 single under
1 (legless) rope climb

each perform full rounds

030622 PERJANTAI

3 rounds
3 hi-hang power clean @30-40%
3 drop jump

030622 PERJANTAI

every 20s for 8 rounds
1 power clean @60% 1rm
3min rest
every 40s for 8 rounds
1 power clean @70% 1rm
3min rest
every 60s for 8 rounds
1 power clean @80% 1rm

040622 LAUANTAI

Pariskaba laji 2.

230522 MAANANTAI

For time:
10 bar muscle-up
15 box over jump 60/50
10 wall walk
15 burpee
10 bar muscle-up
15 burpee box over 60/50

240522 TIISTAI

Back squat
5-5-3-3-2 @70-90%

240522 TIISTAI

10 – 8 – 6 – 4 – 2 bench press @50-90%
10 front rack reverse lunge between sets

250522 KESKIVIIKKO

Thruster
Build to 1 rmax

250522 KESKIVIIKKO

8min AMRAP
10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
AMRAP Thruster (90kg/55kg)

260522 TORSTAI

Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. run around the building

270522 PERJANTAI

Snatch balance 3-3-2-2-1-1

270522 PERJANTAI

Overhead squat 3-3-3-3

280522 LAUANTAI

A.
Every 90s for 4 rounds
5 strict toes to bar / knee raises
10 v-ups
15 arch rock

280522 LAUANTAI

B.
Every 4min for 4 rounds
20/15 cal ski
20 db hang c&j 22.5/15
10-15 toes to bar / heels over hips

290522 SUNNUNTAI

"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run

Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)

STRENGTH 19.5 Part1

Back Squat
10 reps at 60% of your 1RM back squat.
10 reps at 65%.
8 reps at 70%.
8 reps at 75%.
Rest for 3-5 minutes between sets.

STRENGTH 19.5 Part2

Alternating Dumbbell Lunges
Build to a 20RM over the course of 4 sets.
All sets must be done as sets of 20.
Rest for two minutes between sets.

STRENGTH 19.5 Part3

Dumbbell Strict Press
4 x 8 reps at 100% of your 10RM
Rest for two minutes between sets.

160522 MAANANTAI

(Warm-up run 10min)

on the minute for 12 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy
—3min rest—
on the minute for 9 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy

170522 TIISTAI

Back squat
4 x 3 @80-85%

170522 TIISTAI

4 rounds
12 db bench press
10 barbell row
15 v-ups
2min rest

180522 KESKIVIIKKO

Deadlift
8-8-6-6 @60-75%

180522 KESKIVIIKKO

For time:
buy in 1k row
then 5 rounds
10 deadlift 100/70
10 bar over burpee

190522 TORSTAI

On the minute for 14min
1-4: 2-5 ring muscle-ups / progressions
5: rest
6-9: 3-7 ring dips
10: rest
11-14: 8-12 ringrow

190522 TORSTAI

For time:
42 – 30 – 18 db hang c&j 22.5/15
21 – 15 – 9 box step-ups with db 22.5/15

200522 PERJANTAI

3 rounds
3 Jump to split
1 Power clean + 3 Paused split jerk @30-40%

200522 PERJANTAI

Power clean + split jerk
3 x 1+3 @65-75%
3 x 1+2 @75-90%

210522 LAUANTAI

2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
9 deadlift 90/60
6 hang power clean
3 shoulder to overhead
— 3min REST—-
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
12 deadlift 60/40
9 hang power clean
6 shoulder to overhead

220522 SUNNUNTAI

HERO WOD
"Eleanor"

For time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

090522 MAANANTAI

For time:
7 rounds
2 squat clean 100/70
6 toes to bar / heels over hips
26 double under

(For quality)
2 rounds
20 weighted sit-up 20/14
20 back extension
1-2min rest

100522 TIISTAI

Back squat
4 x 5 @75%

100522 TIISTAI

every 90s for 3 rounds
1. 10 deadlift @50-60%
2. 10 bench press @50-60%

110522 KESKIVIIKKO

(Warm-up run for 10min)

For time
buy in: 1k/850m row
then 4 rounds of
10 pullup / jumping pullup
20 pushup
30 air squat
buy out: 500/450m row

120522 TORSTAI

Partner workout (you go, I go, full rounds)
6 Rounds
1-3 bar muscle-up / jumping bar muscle-up
4 devils press 22.5's/15's
6 box over jump

130522 PERJANTAI

(3 rounds
2+2 One legged box jump
3 hi-hang power snatch @30%
1min rest)

Every 90s for 4 rounds
1. 5 hang power snatch @50-60%
2. 3 hang power snatch @65-75%
3. 1 hang power snatch @80-90%

140522 LAUANTAI

2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
9 deadlift 90/60
6 hang power clean
3 shoulder to overhead
— 3min REST—-
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
12 deadlift 60/40
9 hang power clean
6 shoulder to overhead

150522 SUNNUNTAI

HERO WOD
“JOSHUA H. REEVES”

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42,5