Author: Wodconnect Buddy

291121 MAANANTAI

Find 1rm weighted strict pull-up

291121 MAANANTAI

3min AMRAP
10 chest to bar / pullup / jumping c2b
16 db hang snatch 22.5/15
— 3min rest—-
3min AMRAP
10 pullup / jumping c2b / jumping pullup
16 db clean & jerk 22.5/15

301121 TIISTAI

Back Squat Build to a heavy 5RM.
then 4 x 5 @80-85% of 5RM.
Belt is only allowed when finding your 5RM.
Not on the back-off sets.

Dead Stop Back Squat 3 x 5 reps @7-8 RPE.

011221 KESKIVIIKKO

5 Rounds
1min ski (cal)
1min box jump
1min wallball
1min double under
1min rest

021221 TORSTAI

Partner workout (you go, I go, full rounds)
10 min AMRAP
8 kb swing 32/24
5-8 toes to bar / heels over hips
5-8 handstand push-up / box hspu

031221 PERJANTAI

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

041221 LAUANTAI

for time with partner:
80 cal row
80 rower over burpee
80 hang power snatch 40/25
80 bar over burpee
80 hang power snatch 40/25
80 rower over burpee
80 cal row

221121 MAANANTAI

On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up

221121 MAANANTAI

8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db

231121 TIISTAI

Back Squat 3 x 5 @50-60-70% of 1rm

Narrow Stance Back Squat 3 x 5 @7-8 RPE

3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups

241121 KESKIVIIKKO

For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg

251121 TORSTAI

Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up

261121 PERJANTAI

behind the neck power jerk 3 x 3

behind the neck split jerk 3 x 3

power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM

271121 LAUANTAI

2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)

151121 MAANANTAI

Find 3rm weighted strict pull-up
in 10min (or 4 x 6-10 bw/assisted pullup)

151121 MAANANTAI

2 Rounds
90s AMRAP
15 deadlift 90/60 + 12 chest to bar / jumping c2b
90s REST
– 3min REST –
2 Rounds
90s AMRAP
12 deadlift 110/75 + 15 push-up
90s REST

161121 TIISTAI

3 Rounds
50 double under
15 box jump
10 hang power clean 60/42,5

3min rest

150 double under
45 box jump
30 hang power clean 60/42,5

171121 KESKIVIIKKO

Back Squat 5 x 2 @80-90% of
your 1RM back squat.

Narrow Stance Back Squat 5 x 5
@7-8 RPE

181121 TORSTAI

3 Rounds
4min AMRAP
6 devils press 22,5/15
10 handstand push-up
4min AMRAP
row (cal)

191121 PERJANTAI

on the minute for 25min
1-5: 5 power snatch @40-45% 1rm
6-10: 4 power snatch @50-55%
11-15: 3 power snatch @60-65%
16-20: 2 power snatch @70-75%
20-25: 1 power snatch @80-85%

201121 LAUANTAI

Partner workout
for time:
100cal ski
80 wallball
60 toes to bar
80 wallball
100cal ski

211121 SUNNUNTAI

HERO WOD

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

081121 MAANANTAI

every 90s for 4 rounds
1. 3-10 strict ring dip

2. 3-8 strict pullup

081121 MAANANTAI

4 Rounds
in 1min:
20 kb russian swing 32/24
AMRAP ring muscle-up
2min rest between rounds

091121 TIISTAI

Build to a heavy 3RM back squat
Then 4 x 3 @80-85% of 3RM
(Belt is only allowed when finding your 3RM
Not on the back-off sets.)

Dead Stop Back Squat 4 x 4 @7-8 RPE.

101121 KESKIVIIKKO

50 – 30 – 10
erg (cal)
weighted sit-up 20/14
erg (cal)
box jump 60/50

111121 TORSTAI

thruster 3 x 5 @60-75%

every 2min for 5 rounds
10 bar over burpee
10 thruster 60/40

121121 PERJANTAI

10min to find daily max in
power clean + push jerk

121121 PERJANTAI

10!
power clean
push jerk
@50% of daily 1rm

131121 LAUANTAI

Team workout (team of 3)
30min AMRAP
A: 1 round of
15 db deadlift
10 box step overs with db's
B: AMRAP ski (cal)
C: REST

141121 SUNNUNTAI

HERO WOD

"Cameron"
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wallball "2-fer-1s"
50 sit-ups
5 rope climbs

011121 MAANANTAI

Find 5rm weighted dip in
10min (or 4 x 5-8 bw/assisted dip)

011121 MAANANTAI

Find 5rm weighted strict pull-up
in 10min (or 4 x 5-8 bw/assisted pullup)

011121 MAANANTAI

9min AMRAP
9 push-up
12 sit-up
15 back extension

021121 TIISTAI

20min AMRAP
60 double under
15 power clean 50/35
10 bar over burpee
1min rest

031121 KESKIVIIKKO

Back Squat 5 x 4 @75-80% of
your 1RM back squat.

Dead Stop Back Squat 5 x 5
@ 7-8 RPE

041121 TORSTAI

Every 4min for 3 Rounds
A. 500m row
B.
30 wallball 20/14
10-20 toes to bar / heels over hips

051121 PERJANTAI

3 x snatch waves (every 2min)
1. 3 snatch
2. 2 snatch
3. 1 snatch

start with 60% – 70% – 80%
if technique allowes
add weight each round

061121 LAUANTAI

3 Rounds
1min wall walk
1min db hang snatch 22.5/15
1min box jump
1min handstand walk / handstand hold
1min db hang clean & jerk 22.5/15
1min rest

071121 SUNNUNTAI

HERO WOD

"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee

251021 MAANANTAI

Front Squat
5 x 5 60% of 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.

for quality:
3 Rounds
10 hip thrust
16 back rack reverse lunge
10-16 toes to rings

261021 TIISTAI

Partner workout
25min AMRAP
A. 20/15 cal row
B. amrap of turkish get-ups

271021 KESKIVIIKKO

A.
5min AMRAP
1 strict c2b
2 strict pullup
3 strict toes to bar
(unbroken sets)

271021 KESKIVIIKKO

B.
5min AMRAP
6 ringdip / 10 ringrow
20 db one arm hang c&j

281021 TORSTAI

21min AMRAP
21 cal erg
15 overhead squat 42,5/30
9 bar over burpee

291021 PERJANTAI

pause clean + pause split jerk (2 pauses)
3 x 3 x 1+1 @40-50% 1rm c&j

pause clean + pause split jerk (1 pause)
4 x 2 x 1+1 @50-60% 1rm c&j

clean + split jerk
5 x 1+1 @65-70% 1rm c&j

301021 LAUANTAI

for time in teams of 3
15 rope climb
90 pistol squat
15 rope climb
120 box jump
15 rope climb
150 wallball

181021 MAANANTAI

Pushpress 5 x 4

181021 MAANANTAI

for time:
30 chest to bar / jumping c2b
2min rest
40 pullup / jumping pullup
2min rest
50 push-up

191021 TIISTAI

Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.

3 Rounds
10-20 hollow rock + 10-20 arch rock
1min rest
3 Rounds
10-20 v-ups + 10-20 back extension
1min rest

201021 KESKIVIIKKO

"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

211021 TORSTAI

3 Rounds
2,5min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2,5min REST

weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55

221021 PERJANTAI

tall snatch 4 x 3

hang snatch + low hang snatch 4 x 1+2

low hang snatch + snatch 4 x 1+1

231021 LAUANTAI

2 Rounds
every 30s for 5 rounds (3min)
3-8 toes to bar
3min ski
every 30s for 5 rounds (3min)
10-30 double under
3min ski

241021 SUNNUNTAI

HERO WOD

“MCGHEE”
30min AMRAP
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

111021 MAANANTAI

Pushpress 5 x 6

On the minute for 10min
5 bar over burpee
5 thruster 70/50

121021 TIISTAI

Every 6min for 3 Rounds
A. 1k/850m row
B.
60 – 40 – 20 double under
30 – 20 – 10 sit-up

131021 KESKIVIIKKO

Back Squat
7 x 6 @80-90% of your 6RM BS

Romanian Deadlift f. Deficit
5 x 8 @90% of your 10RM.
Deficit at 10-20 cm depending on
how flexible hamstrings you have.
Rest for 2min between sets.

141021 TORSTAI

3 Rounds (you go, I go)
3 wall walk
3 Rounds (you go, I go)
20-30s handstand hold

141021 TORSTAI

15 – 12 – 9
strict handstand push-up / pike push-up
hang power snatch 42,5/30

151021 PERJANTAI

Find daily max in 5rep power clean (tng)

on the minute for 4 min
5 power clean @75-80% of 5rm
1min rest
on the minute for 4 min
3 power clean @85-90% of 5rm
1min rest
on the minute for 4 min
2 power clean @95-100% of 5rm

161021 LAUANTAI

Partner workout
25min AMRAP
100 db snatch 22.5/15
80 db one arm thruster 22.5/15
60 weighted box step over 22.5/15

split reps as you wish

171021 SUNNUNTAI

HERO WOD

"343"
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees

With a partner, split barbell movements
in half but may switch any time,
burpees done together

041021 MAANANTAI

Pushpress
4 x 8

041021 MAANANTAI

"Helen"
3 Rounds
400m run
21 kb swing 24/16
12 pull-up

051021 TIISTAI

Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.

Cyclist Front Squat 3 x 15-20 @20-30%
Do one set every 3 min or faster.

061021 KESKIVIIKKO

15min AMRAP
30 double under
5 power clean & jerk 70/50

071021 TORSTAI

Partner workout
for time:
100 – 80 – 60 – 40 – 20 ski (cal)
50 – 40 – 30 – 20 – 10 toes to bar

081021 PERJANTAI

6 sets of complex:
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat

4 sets of
1 snatch + 3 overhead squat

091021 LAUANTAI

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

101021 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.

270921 MAANANTAI

4 Rounds for reps
30s work, 30s rest
1. wallball
2. rope climb
3. pistol squat
4. back extension
5. box jump

280921 TIISTAI

4 Rounds
10-20 pullups / jumping pullups
20/15 cal ski
10-20 pullups / jumping pullups
rest while partner completes one round

290921 KESKIVIIKKO

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

3 Rounds
8+8 one legged deadlift
8+8 bulgarian split squat
10-15 toes to rings

300921 TORSTAI

Partner workout
15min AMRAP
10 wall walk
50 hang power snatch 30/20
100 double under

split reps with partner

011021 PERJANTAI

power jerk w/ pause 3 x 5

deep power jerk 5 x 3

power jerk 5 x 2

021021 LAUANTAI

Team workout (team of 3)
30min AMRAP
A: 1 round of
8 db one arm devils press
12 db one arm hang cluster
B: AMRAP row (cal)
C: REST