Author: Wodconnect Buddy

241022 MAANANTAI

Every 2min for 3 rounds
1. 300m/250m row
2. 16 db snatch 22.5/15 +
unbroken set of toes to bar
3. 25-30 wallball

251022 TIISTAI

Back squat
5 – 5 – 5 – 3 – 3
65% – 70% – 75% – 80% – 85%

251022 TIISTAI

Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round

261022 KESKIVIIKKO

20min AMRAP
20 sit-up
15 kb swing 24/16
10 burpee

271022 TORSTAI

Shoulder press
Find daily 5 RM

271022 TORSTAI

For time:
25/18 cal ski
15 pull-up
20 pushpress 60/40
15 pull-up
25/18 cal ski

281022 PERJANTAI

Every 2,5min for 6 rounds of
the following complex:
1 deadlift
1 power clean
1 hang squat clean
1 front squat
start @50% of 1RM power clean,
add weight as needed

(Tabata hollow & arch rock)

291022 LAUANTAI

6min AMRAP
3 wall walk
12 weighted box step-up 22.5/15

291022 LAUANTAI

6min AMRAP
2 rope climb
40 double under

171022 MAANANTAI

Partner workout
18min AMRAP
A. Row for calories
B. 1 Round of:
9 handstand push-up / box hspu
12 box jump 60/50
15 db hang c&j 22.5/15

alternating between A and B

181022 TIISTAI

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

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

191022 KESKIVIIKKO

OTM 20
1. farmers walk
2. pistol squat
3. toes to rings
4. back extension

201022 TORSTAI

Ring muscle-up technique

every 90s for 4 rounds
A.
1-3 ring muscle-up/progression/ring dip
10-15 wallball 20/14
B.
1-2 (legless) rope climb
10-15 KB sumo deadlift high-pull 32/24

211022 PERJANTAI

Pause push jerk + Pause split jerk (2s pause on dip)
3 x 2+2

211022 PERJANTAI

every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk

start @50% of 1RM pushpress, add weight as
needed

221022 LAUANTAI

BoxAthletics 2v treeni

3 Rounds for total reps:
1min burpee
1min power snatch 35/25
1min pull-ups
1min thruster 35/25
1min double under
1min rest

231022 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

101022 MAANANTAI

For time:
60/50 cal row
45 box over jump 60/50
30 toes to bar
10 wall walk
30 toes to bar
45 box over jump 60/50
60/50 cal row

111022 TIISTAI

Deadlift
5 – 5 – 5 – 3 – 3
65% – 70% – 75% – 80% – 85%

111022 TIISTAI

Partner workout (you go, I go, full rounds)
5 rounds
15 wallball 20/14
15 double kb deadlift 24's/16's

both do 5 rounds

121022 KESKIVIIKKO

14min AMRAP
15 burpee
30 db one arm hang power clean 22.5/15
60 double under

131022 TORSTAI

Pushpress
4 – 3 – 3 – 2
70% – 80% – 85% – 90%

141022 PERJANTAI

tall snatch 5 x 2

OTM 6
2 hang snatch w/ 3s pause on catch @65-70%

OTM 6
2 snatch w/ 2s pause on catch @75-80%

151022 LAUANTAI

3 rounds
in 90s:
4 clean & jerk @70-75% 1rm
AMRAP ski
90s rest
then:
3 rounds
in 90s:
16/12 cal ski
AMRAP clean & jerk @70-75% 1rm
90s rest

161022 SUNNUNTAI

"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees

031022 MAANANTAI

Weighted Pull-up 3×3 or
3 sets of strict /
assisted pull-ups

031022 MAANANTAI

4 rounds
in 90s:
5 power clean 60/42,5
10 front squat 60/42,5
AMRAP pull-up / jumping pull-up
90s rest

041022 TIISTAI

Deadlift
6 – 6 – 3 – 2
70% – 80% – 90% – 95%

041022 TIISTAI

3 rounds
6 back squat 60% 1rm
12 db overhead walking lunges
rest while partner completes a round

051022 KESKIVIIKKO

2 rounds
3min AMRAP
500/450m row
AMRAP rower over burpee
3min AMRAP
40 double under
15 sit-up
3min AMRAP
4 wall walk
12 toes to rings

061022 TORSTAI

Pushpress
4 x 4 @70-85%

061022 TORSTAI

5 min AMRAP
10 push-up
12 db one arm shoulder press

071022 PERJANTAI

OTM 12 @40-50% 1rm snatch
1. 9 overhead squat
2. 7 power snatch
3. 5 squat snatch
4. rest
OTM 12 @50-60% 1rm
1. 7 overhead squat
2. 5 power snatch
3. 3 squat snatch
4. rest

081022 LAUANTAI

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

091022 SUNNUNTAI

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

260922 MAANANTAI

3 Rounds
2min AMRAP
6 power clean & push jerk 60/42,5
6 bar over burpee
1min REST
2min AMRAP
ski (cal)
1min REST

270922 TIISTAI

Deadlift
8 – 6 – 4 – 4
65% – 70% – 80% – 85%

270922 TIISTAI

3 rounds
10 db deadlift 22.5's/15's
10 db box step ups 22.5's/15's
rest while partner completes a round

280922 KESKIVIIKKO

Partner workout
22min AMRAP
A: 2 rounds of
14 db snatch 22.5/15
14 wallball 20/14
B: row for calories for as long as your
partner completes 2 rounds of A

alternate between A & B

290922 TORSTAI

Pushpress
4 x 6 @60-80%

290922 TORSTAI

For time:
30 v-ups
15 strict handstand push-up
40 sit-ups
20 handstand push-up

300922 PERJANTAI

tall clean 4 x 3

hang clean + low hang clean 4 x 1+2

low hang clean + clean 4 x 1+1

011022 LAUANTAI

10 min AMRAP
30 toes to bar
15 devils press 22.5's/15's

011022 LAUANTAI

10 min AMRAP
90 double under
15 box over jump 60/50

021022 SUNNUNTAI

HERO WOD

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

190922 MAANANTAI

Partner workout
For time:
120 – 80 – 40
row calories
weighted box step ups

200922 TIISTAI

4 Rounds for quality
10 good morning
8+8 one legged deadlift
10 hip thrust

200922 TIISTAI

8min AMRAP
3+3 turkish get-up
10 goblet squat

210922 KESKIVIIKKO

Partner workout (you go, I go, full rounds)
12 min AMRAP
1-4 bar muscle-up / progression
8 db one arm hang cluster

220922 TORSTAI

Shoulder press
5 x 4 @70-85%

220922 TORSTAI

4 rounds
6 strict handstand push-up / pike push-up
12 v-ups
18 back extension

230922 PERJANTAI

btn press + tempo overhead squat
(tempo 32×1)
4 x 3+3

230922 PERJANTAI

btn pushpress + snatch balance
3 x 3+3 @50-60% 1rm snatch
2 x 2+2 @60-70% 1rm
2 x 1+1 @70-80% 1rm

240922 LAUANTAI

(OTM 12
1. 3-6 strict pull-up / assisted pull-up
2. 1-2 (legless) rope climb / 3-4 rope lower
3. rest)

Every 2min for 4 rounds
10-15 pull-up / jumping pull-up
10 thruster 42.5/30

result: time of each round in total

250922 SUNNUNTAI

HERO WOD
"Oscar"

23 min AMRAP
9 devil's press 2×17,5/10
20 alternating DB lunges
9 DB push press
20 sit-up

120922 MAANANTAI

4 rounds
1min db snatch 22,5/15
1min toes to bar / hees over hips
1min db hang c&j 22,5/15
1min wall walk
2min rest

130922 TIISTAI

Deadlift
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

130922 TIISTAI

Partner workout
4 Rounds (you go, I go)
10 db front rack squats 22,5's/15's
10 db front rack walking lunges 22,5's/15's

140922 KESKIVIIKKO

For time
Buy in 1k row
then
40 – 30 – 20 hang power snatch 40/25
20 – 15 – 10 bar over burpee

150922 TORSTAI

Shoulder press
4 x 6 @60-80%

150922 TORSTAI

10min AMRAP
3 strict pullup
6 push-up
12 sit-up

STRENGTH 15.9 bench press

Bench Press
1 x 1 rep at 90% of your 1RM.
3 x 5 reps at 80% of your 1RM.
Every 3 min

STRENGTH 15.9 bicep curl & bb rollouts

Biceps Curl
5 x 10 reps at AHAFA.
Rest for one minute between sets.

Barbell Roll-Outs
5 x 10 reps.
Rest for one minute between sets.

160922 PERJANTAI

every 30s for 10 rounds
1 power clean @65% 1rm
1min rest
every 45s for 8 rounds
1 power clean @75% 1rm
1min rest
every 60s for 6 rounds
1 power clean @85% 1rm

170922 LAUANTAI

For time:
20 – 15 – 10 wallball
12 – 9 – 6 ring dip

rest until 8min then complete for time:

45 wallball
27 ring dip

result is time of each part in total

180922 SUNNUNTAI

HERO WOD
"Ship"

9 rounds
7 Squat clean 85/60
8 Burpee box jump 75/60

050922 MAANANTAI

Every 8min for 3 Rounds
750m ski (cap 3,5min)
30 thruster 30/20
15 bar over burpee

result: time of each round in total

060922 TIISTAI

Deadlift
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%

060922 TIISTAI

2 Rounds
1min AMRAP
back squat @50% 1rm
1min REST
1min AMRAP
russian KB swing 32/24
1min REST

070922 KESKIVIIKKO

(4 x 4-6 strict toes to bar)

15min AMRAP
40 double under
20 sit-up
20 back extension

080922 TORSTAI

Shoulder press
4 x 8 @50-70%

080922 TORSTAI

for time:
21 – 15 – 9 Pullup / jumping pullup
12 – 9 – 6 Shoulder to overhead 70/50

090922 PERJANTAI

tall snatch 4 x 3

hang snatch + low hang snatch 4 x 1+2

low hang snatch + snatch 4 x 1+1

100922 LAUANTAI

30min AMRAP in teams of 3
A. 2 rounds of
6 pushup
8 box over jump 60/50
10 v-up
B. row for calories
C. rest

110922 SUNNUNTAI

HERO WOD
"Kalsu"

100 thruster 60/42,5
5 Burpees to start and at the top of every minute

290822 MAANANTAI

Max reps of strict pullups

290822 MAANANTAI

"Jackie"
1k row
50 thruster 20/15
30 pullup

300822 TIISTAI

"CrossFit Total 1"
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1

310822 KESKIVIIKKO

Find daily max in
power clean + push jerk

310822 KESKIVIIKKO

"Grace"
30 clean & jerk 60/42,5

010922 TORSTAI

"Diane"
21 – 15 – 9
Deadlift 102,5/70
Handstand push-up

020922 PERJANTAI

"CrossFit Oly Total"
3 attemps to establish
max snatch
max clean & jerk

030922 LAUANTAI

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

040922 SUNNUNTAI

HERO WOD
"Holleyman"

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

220822 MAANANTAI

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

230822 TIISTAI

Overhead squat
5 x 2 @75-90%

230822 TIISTAI

3 rounds
12 db squat snatch / deep power snatch
12 box step overs with db
1 min rest between rounds

240822 KESKIVIIKKO

On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup

240822 KESKIVIIKKO

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest

250822 TORSTAI

for time:
1k ski
40 kb swing 24/16
30 burpee box over
750m ski
30 kb swing 24/16
20 burpee box over
500m ski
20 kb swing 24/16
10 burpee box over

260822 PERJANTAI

4 x 3 push jerk

260822 PERJANTAI

4 rounds for time of:
15 jerks at ¾ body weight
50 squats

270822 LAUANTAI

Partner workout
6 rounds (both do 6 rounds)
12/9 cal row
10 db one arm thruster
8 pullup / jumping pullup
rest while partner completes a full round

280822 SUNNUNTAI

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

STRENGTH 25.8 back squat

Back Squat
5 reps at 65% of your 1RM back squat.
5 reps at 70%.
Then 4 sets of max reps in 1 minute at 50% of your 1RM back squat in tempo 11X1.

STRENGTH 25.8 dip

Weighted Dips, rest 2 min
Build to a 5RM.
Then 3 x 3 reps at 100% of 5RM.
Then on the minute for 6 minutes: 1 rep at 100% of 5RM.