Author: Wodconnect Buddy

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

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