Author: Wodconnect Buddy

020522 MAANANTAI

Partner workout
26min AMRAP
A. row
B. 1 round of
3+3 turkish get-ups
20 grasshoppers
12 overhead walking lunges

alternate between A. and B.

030522 TIISTAI

Squat clean + front squat
4 x 1+3

030522 TIISTAI

4 Rounds for time of:
10 squat cleans 42,5/30
20 sit-ups

040522 KESKIVIIKKO

on the minute for 25min
1. handstand walk / wall walk
2. toes to rings
3. inverted burpee
4. (legless) rope climb
5. rest

050522 TORSTAI

Partner workout
4 Rounds
21 db snatch 15/10
15 db one arm thruster
9 db one arm devils press
4 Rounds
21 db snatch 22.5/15
15 db one arm thruster
9 db one arm devils press

you go, I go
full rounds

060522 PERJANTAI

behind the neck power jerk 3 x 5
behind the neck split jerk 3 x 5

every 2min for 4 rounds
3 power jerk @70-80%
3 seated box jump
every 2min for 4 rounds
3 split jerk @70-80%
3 box jump

070522 LAUANTAI

A. 3 sets of:
1. ring support hold 5-15s
2. ring dip hold 5-15s
3. ring dip 3-8 reps

070522 LAUANTAI

B. 10 rounds
1min ski, 30s rest

070522 LAUANTAI

C. ring muscle-up technique
3 sets of muscle-ups

080522 SUNNUNTAI

Hope for Refugees

STRENGTH 5.5 back squat

Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 70%.
8 reps at 75%.
8 reps at 80%.
Rest for 3-5 minutes

STRENGTH 5.5 bent over db row

Bent over Dumbbell Rows
5 x 12 reps at 70% of your 12RM tempo: 30X0.
Tempo 30X0: 3 sec down, 0 sec in the bottom, explosive up, 0 sec in the top.
Rest for two minutes between sets.

STRENGTH 5.5 bicep curl

Barbell Biceps Curl
3 x 15 reps at AHAFA. Rest for three minutes between sets.

250422 MAANANTAI

for time:
50/40 cal ski
100 double under
40 kb swing 24/16
100 double under
30 pullup / jumping pullup
100 double under

260422 TIISTAI

Front squat
Find 5rm

260422 TIISTAI

4 Rounds
1min reverse lunge (back rack)
1min pushup
1min rest

270422 KESKIVIIKKO

Partner workout
3 Rounds for time
A. row
B. 1 round of
40 deadlift 45/30
30 hang power clean 45/30
20 shoulder to overhead 45/30

280422 TORSTAI

for time:
50 handstand push-up
every time you break a set perform
10 box over jump

STRENGTH 28.4 back squat

Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 65%.
6 reps at 70%.
6 reps at 75%.
6 reps at 80%.
Rest for 3-5 minutes between sets.

STRENGTH 28.4 db bench press

Dumbbell Bench Press
Build to a 15RM over the course of 4 sets.
Then add weight for a 12RM and again for a 9RM.
Do one set every three minutes or faster.

290422 PERJANTAI

3 x Snatch waves
1. 3 snatch @50-70%
2. 2 snatch @60-80%
3. 1 snatch @70-90%

300422 LAUANTAI

Partner workout
4 Rounds
in 4minutes time complete:
4 Rounds of
3 power clean
3 front squat
3 shoulder to overhead

4th round is an AMRAP

weights increase each round
40/30
60/45
80/55
100/65

010522 SUNNUNTAI

HERO WOD

Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest 3 min between rounds.

180422 MAANANTAI

Partner workout

for time:
60-40-20
hang power snatch 40/25
sit-up

2min rest

40-30-20
power snatch 60/40
toes to bar / heels over hips

190422 TIISTAI

Front squat
6-6-4-4-4 @65-85%

190422 TIISTAI

4 Rounds
1 set of strict ring dips (target 5-10)
15 double db deadlift
2min rest

200422 KESKIVIIKKO

5 Rounds for reps
3min row (cal)
2min burpee box overs
1min rest

210422 TORSTAI

3min AMRAP
2-4-6-8… strict handstand pushup / box hspu
20 double unders between sets
3min REST
3min AMRAP
3-6-9-12… handstand push-up / db pushpress
6 box jump 60/50

STRENGTH 21.4 back squat

Back Squat, rest 3min btwn sets
10 reps at 60% of your 1RM back squat.
8 reps at 65%.
8 reps at 70%.
8 reps at 75%.

STRENGTH 21.4 pendlay row

Pendlay Row
Build to a 12RM over the course of 3-4 sets.
Every 3:00 or faster

STRENGTH 21.4 bicep curl

Bicep curls
3 x 15 reps at AHAFA
rest 2:00

220422 PERJANTAI

6 sets of the following complex
1 clean pull
1 hang clean
1 clean
@60-80% 1rm

230422 LAUANTAI

In team of 3 for time:
90 devils press 22.5's/15's
90 db hang cluster 22.5/15
60 devils press 22.5's/15's
60 db hang cluster 22.5/15
30 devils press 22.5's/15's
30 db hang cluster 22.5/15

240422 SUNNUNTAI

HERO WOD

"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees

STRENGTH 14.4. Back squat

Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 70%
6 reps at 75%
4 reps at 80%
Rest 3:00

STRENGTH 14.4. DB Strict press

Dumbbell Strict press
Build to a 10RM over the course of 3-4 sets.
Then 5 x 5 reps at 100% of 10RM.
Every 3:00 or faster

110422 MAANANTAI

3 rounds
15 deadlift 50/35
12 hang power clean
9 shoulder to overhead
3min rest
3 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
3min rest
3 rounds
9 deadlift 70/50
6 hang power clean
3 shoulder to overhead

120422 TIISTAI

Front squat
8-8-6-6 @60-80%

120422 TIISTAI

for time:
30 box step up with dbs 22.5's/15's
15 strict pullup
20 box step up with dbs 22.5's/15's
10 strict pullup
10 box step up with dbs 22.5's/15's
5 strict pullup

130422 KESKIVIIKKO

On the minute for 9min
1-3: 10-30s hollow hold
4-6: 15-30s headstand hold
7-9: 15-30s handstand hold

every 3min for 5 rounds
3-6 wall walk
18 db snatch 22.5/15

140422 TORSTAI

Partner workout
3 rounds
A. 1k/850m row
B. AMRAP while partner rows
9 burpee
12 wallball
15 sit-ups

150422 PERJANTAI

3 Rounds
5 Hi-hang power snatch @30-40%
3 Seated box jump

Power snatch
6 x 3 @60-85%

160422 LAUANTAI

Team workout (team of 3)
25min AMRAP
10/8 cal row
8 ring push-up

each perform full rounds

170422 SUNNUNTAI

HERO WOD

"Wittman"
Seven rounds for time of:
15 kb swing 24/16
15 power clean 42,5/30
15 box jumps 60/50

040422 MAANANTAI

Partner workout
30min AMRAP
A. row
B. 2 rounds of
10 burpee
20 walking lunge

alternate between A. and B.

050422 TIISTAI

4 Rounds
90s WORK: 60 double under + AMRAP handstand walk / wall walk
90s REST

060422 KESKIVIIKKO

Tempo front squat (32×1)
5 x 3 @40-60% 1rm FS

060422 KESKIVIIKKO

3 Rounds
5 one arm db press right arm
5 one arm db press left arm
7 one arm db pushpress right arm
7 one arm db pushpress left arm
9 one arm db pushjerk right arm
9 one arm db pushjerk left arm
2min rest

070422 TORSTAI

2 Rounds
1min toes to bars / heels over hips
1min rest
1min toes to rings
1min rest
1min v-ups
1min rest
1min back extensions
1min rest

080422 PERJANTAI

Broad jump for max distance 5 x 1

Hi-hang power clean 3 x 3 @40-50%
(with 2s. pause on the dip & catch)

Hang power clean 3 x 2 @50-60%
(with 2s. pause on the catch)

Power clean 4 x 1 @65-75%
(with 1s. pause on the catch)

090422 LAUANTAI

6min AMRAP
10/8 cal ski
20 KB hang c&j 24/16

090422 LAUANTAI

6min AMRAP
10 pull-up / jumping pullup
14 pistol squat

100422 SUNNUNTAI

"Chad"
1000 box step ups 60/50
(with a weight vest)

280322 MAANANTAI

5 Rounds
10 sumo deadlift high-pull 42,5/30
10 hang power clean 42,5/30
10 shoulder to overhead 42,5/30

do unbroken sets, rest as needed
between the movements

290322 TIISTAI

Every 3min for 4 rounds
1 unbroken set of toes to bars / heels over hips (target 6-15 reps)
50 double under
15 wallball 20/15

300322 KESKIVIIKKO

Front squat
5 x 6 @65-75% of 1rm FS

300322 KESKIVIIKKO

Every 3min for 3 rounds
8 sumo deadlift @65-75% 1rm DL
5-12 dip

310322 TORSTAI

4 Rounds
4min of skiing calories
4min AMRAP of
10 pull-up / jumping pullup
12 KB swing 24/16
14 reverse lunge

010422 PERJANTAI

Drop jump 4 x 3

every 2min for 4 rounds
3-position snatch (hi-hang, hang, low hang)

every 2min for 4 rounds
1-2: 1 low hang pull + 2 low hang snatch @60-70%
3-4: 1 low hang pull + 1 low hang snatch @70-80%

020422 LAUANTAI

"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

0304322 SUNNUNTAI

"Air force"
For Time
20 Thrusters

20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

42,5kg / 30kg
4 Burpees at the top of each minute

210322 MAANANTAI

2 Rounds
A. 5min AMRAP
6 hang power snatch + 6 overhead squat 35/25
B. easy rowing for 5min

2 Rounds
A. 3min AMRAP
4 hang power snatch + 4 overhead squat 45/30
B. easy rowing for 3min

220322 TIISTAI

8 min AMRAP
12/9 cal ski
12 toes to bar / heels over hips

4min REST

8 min AMRAP
10 box over jump 60/50
12 handstand push-up / box push-up

230322 KESKIVIIKKO

Front squat
4 x 8 @60-70% of 1rm FS

230322 KESKIVIIKKO

10!
deadlift @50% 1rm
push-up

240322 TORSTAI

5 rounds
in 1min: 12 sit-up + AMRAP burpees
30s rest
in 1min: 14 db hang snatch 22.5/15 + AMRAP burpees
30s rest

result: number of burpees done

250322 PERJANTAI

Explosive box jump 4 x 3

6 sets of the following complex:
1 Hi-hang power clean
1 Hang power clean
1 Low-hang power clean
2 Power jerk

1 set every 2,5min, start @50% 1 rm pc+pj, add
weight if technique allows

260322 LAUANTAI

Partner workout (you go, I go)
5 Rounds (both do 5 rounds)
8 pullup / jumping pullup
8 thruster 45/30

3min REST

5 Rounds (both do 5 rounds)
6 ringdip / assisted ringdip
8 db thruster 22,5's/15's

270322 SUNNUNTAI

HERO WOD
"Bradshaw"
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders

140322 MAANANTAI

4 Rounds
5min of rowing calories
5min AMRAP of
9 push-up
12 air squat
15 sit-up

150322 TIISTAI

Front squat
3 x 10 @55-65% of 1rm FS

150322 TIISTAI

every 3min for 3 rounds
1 set of strict pullups (4-8 reps)
10 deadlift 60% 1rm

160322 KESKIVIIKKO

4 Rounds
in 1min:
10 double db hang c&j 22,5's/15's
AMRAP toes to bar / heels over hips
1min REST

170322 TORSTAI

2 Rounds
3min AMRAP
12 hang power clean 40/25
8 bar over burpee
2min REST
3min AMRAP
12 pushpress 40/25
8 box jump 60/50
2min REST

180322 PERJANTAI

Vertical jumps 4 x 2

every 2min for 4 rounds
1 hi-hang snatch pull + 3 hi-hang snatch @40-60%

every 2min for 4 rounds
1 hang pull + 2 hang snatch @60-75%

190322 LAUANTAI

Partner workout
20min AMRAP
10 rope climb
60 cal row
10 wall walk
60 cal row

split reps with partner

200322 SUNNUNTAI

HERO WOD
"The Seven"

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

070322 MAANANTAI

On the minute for 25min
1. 8-12 chest to bar / jumping c2b
2. 12-16 wallball
3. 10-15 toes to rings
4. 4-8m handstand walk / 2-3 wallwalk
5. 8-10 db hang squat clean (with 2 db's)

080322 TIISTAI

4 Rounds for quality
8+8 one legged deadlift
10 hip thrust
3+3 turkish get-up

090322 KESKIVIIKKO

3 Rounds
3min AMRAP row for calories
3min AMRAP
15 weighted box step ups
20 sit-ups

100322 TORSTAI

Team workout
22min AMRAP
1-3 bar muscle-up
6 power clean 50/35
9 box jump 60/50

each perform full rounds

110322 PERJANTAI

snatch + overhead squat
3 x 3+3
2 x 2+2
2 x 1+1

start with 50% 1rm snatch, add weight
as technique allows

120322 LAUANTAI

CF OPEN 22.3