Author: Wodconnect Buddy

120721 MAANANTAI

back squat
5 x 3 @80-90% 1rm

120721 MAANANTAI

front squat
3 x 5 @75% 1rm

130721 TIISTAI

20min AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400m

140721 KESKIVIIKKO

Push jerk
4 x 5 @50-70% 1rm

140721 KESKIVIIKKO

for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

150721 TORSTAI

6 Rounds
2min work:
12/10 cal ski
50 double under
amrap box jump 60/50
2min rest

160721 PERJANTAI

on the minute for 4 min
5 power snatch @50%
1min rest
on the minute for 4 min
4 power snatch @60%
1min rest
on the minute for 4 min
3 power snatch @70-75%
1min rest
on the minute for 4 min
2 power snatch @80-85%
1min rest
on the minute for 4 min
1 power snatch @90-100%

170721 LAUANTAI

in teams of 3:
22min AMRAP
A. 300m run
B. buy in 10 db squat
then amrap of one arm devils press
C. rest

050721 MAANANTAI

bar muscle-up technique

on the minute for 20min
1. 3-5 bar muscle-up
2. 15-20 kb swing 24/16kg
3. 30-60 double under
4. 12-15 kb sumo deadlift hi-pull 24/16kg

060721 TIISTAI

Partner workout
26min AMRAP
60 cal ski
60 weighted box step over
60 cal ski
60 jumping split squat
60 cal ski
60 weighted reverse lunges

070721 KESKIVIIKKO

every 3min for 4 rounds
1 legless + 1-2 rope climb / 1-3 rope climb

3 Rounds
2 min AMRAP
12 db pushpress
12 push-up
2min REST

080721 TORSTAI

for time:
600m run
40 hang power clean 40/25kg
20 bar over burpee
600m run
20 bar over burpee
40 hang power clean 40/25kg
600m run

090721 PERJANTAI

press snatch balance 4 x 3

snatch balance 5 x 2

overhead squat 4 x 5

100721 LAUANTAI

4 Rounds
90s AMRAP
15/12 cal row
AMRAP pistol squat
60s REST
90s AMRAP
20 sit-up
AMRAP wallball 20/14
60s REST

280621 MAANANTAI

10!
deadlift 120/80
bench press 80/55

290621 TIISTAI

every 3min for 5 Rounds
300m run
max reps of toes to bar (unbroken)

290621 TIISTAI

half tabata (20s work, 10s rest)
4 intervals of each:
1. hollow rock
2. arch rock
3. v-ups
4. back extension

300621 KESKIVIIKKO

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

010721 TORSTAI

on the minute for 8min
1. 2-5 strict c2b
2. 3-6 strict pull-up

010721 TORSTAI

Partner workout
16min AMRAP (you go, I go. full rounds)
10 pull-up / jumping pull-up
50 double under

020721 PERJANTAI

every 3min for 7 sets
of the following complex:
squat clean
front squat
push jerk
split jerk

start @60% of 1rm c&j
add weight as needed

030721 LAUANTAI

3 Rounds
1k/850m row
100 double under
800m run
2min rest

210621 MAANANTAI

back squat
4 x 5 @70-85% 1rm

210621 MAANANTAI

front squat
3 x 5 @70% 1rm

220621 TIISTAI

Partner workout
30min AMRAP
8 rower over burpee
12/9 cal row
16 db snatch 22,5/15

you go, I go
full rounds

230621 KESKIVIIKKO

every 2,5min for 4 rounds
max reps of strict pull-ups

230621 KESKIVIIKKO

"Friendly Fran"
3 Rounds
21 thruster 50/35
21 chest to bar

240621 TORSTAI

every 6min for 4 rounds
90 double under
25 sit-up
20 box jump 60/50
15 handstand push-up / db pushpress

250621 PERJANTAI

"Juhannustanssit"

25 min AMRAP
400m run
20 power snatch 40/25
400m run
20 power clean 40/25
400m run
20 push jerk 40/25

140621 MAANANTAI

Pariskaba laji 3
"Machoilu"
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

split repetitions as you wish

150621 TIISTAI

12min AMRAP
300m run
30 db hang clean & jerk 22,5/15

150621 TIISTAI

12min AMRAP
300/250m row
25 wallball

160621 KESKIVIIKKO

Pariskaba laji 4
"Jokeri"
30-20-10
deadlift 80/55
heels over hips
20-15-10
deadlift 100/70
toes to bar (or 40-30-20 heels over hips)

holds on the 1st part of the workout:
toes to bar = bar hang
deadlift = dl hold

170621 TORSTAI

for reps
3 Rounds
unbroken set of push-ups
rest 1min between rounds
3 Rounds
unbroken set of strict hspu / pike push-ups
rest 1min between rounds

170621 TORSTAI

5 Rounds
1min AMRAP
burpee box jumps 60/50
1min REST

180621 PERJANTAI

snatch + hang snatch
3 x 1 + 2 @60-70% 1rm
3 x 1 + 1 @80-90% 1rm

snatch pull
4 x 3 @90% 1rm

190621 LAUANTAI

5 Rounds for reps
1min ski cal
1min kb swing
1min double under
1min sit-up
1min rest

070621 MAANANTAI

Pariskaba laji 1
"Nuijasota"

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

080621 TIISTAI

Partner workout
30min AMRAP
300m run
AMRAP ski (while partner runs)

090621 KESKIVIIKKO

Pariskaba laji 2
"Härkä"

For time:
200 single-under
50 overhead squat 20/15kg
50/45/40 cal row
50 jumping pull-up
200 double-unders
50 overhead squats 42,5/30kg
50/45/40 cal row
50 pull-ups

split reps as you wish with your partner

100621 TORSTAI

on the minute for 5min
2 wallclimb
1min rest
on the minute for 5min
12 overhead/front rack reverse lunge

100621 TORSTAI

3 Rounds
2min AMRAP
6 strict handstand push-up / box hspu
12 weighted box step up 22.5/15
2min REST

110621 PERJANTAI

tall snatch 4 x 2

snatch pull + snatch
3 x 1+3 @50% 1rm
3 x 1+2 @60% 1rm
3 x 1+1 @70% 1rm

120621 LAUANTAI

3 Rounds
5-10s ring support hold
5-10s ring dip hold
10-20s l-sit hold

ring muscle-up technique

every 3min for 4 rounds
1-5 ring muscle-up / 3-7 ring dip
12 back extension
12 v-ups

310521 MAANANTAI

for time
1k erg
30 back squat @70/50
750m erg
20 front squat @70/50
500m erg
10 overhead squat @70/50

010621 TIISTAI

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

020621 KESKIVIIKKO

every 6min for 3 rounds
10 deadlift 100/70
30 wallball 20/14
90 double under

030621 TORSTAI

on the minute for 8 min
1. 6 strict toes to bar
2. 10 db squat snatch / deep power snatch

030621 TORSTAI

5min AMRAP
14 db snatch 30/20
10 toes to bar

040621 PERJANTAI

Find daily max in clean & jerk
then,
3 x 1 C&J @90%

clean pull
4 x 2 @110% 1rm

050621 LAUANTAI

For time:
900m run
50 box over jump
50 burpee
600m run
25 box over jump
25 burpee

240521 MAANANTAI

Partner workout
25min AMRAP
400m run
1 unbroken set of pullups

250521 TIISTAI

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

260521 KESKIVIIKKO

10min AMRAP
20/15 cal row
20 jumping lunge

260521 KESKIVIIKKO

10min AMRAP
20/15 cal ski
15 v-ups
15 back extension

270521 TORSTAI

every 3min for 3 rounds
5 thruster 60/42,5
10 bar over burpee
15 deadlift 60/42,5

280521 PERJANTAI

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

280521 PERJANTAI

15 – 12 – 9
power snatch 50% 1rm

290521 LAUANTAI

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

Start and end the workout with a mile run.
Partition pullups, pushups and squats as needed.
You can do the workout with weight vest (20/14 lbs)

170521 MAANANTAI

every 4min for 3 Rounds
60 double under
6 overhead squat
30 double under
3 power snatch

weight increases each round
50/35 – 60/42,5 – 70/50

180521 TIISTAI

Partner wod (you go, I go)
25min AMRAP
4 db one arm devils press 22.5/15
8 db one arm thruster
12 db snatch
8 box jump

190521 KESKIVIIKKO

deficit deadlift 3 x 6 @60-70% 1rm

190521 KESKIVIIKKO

21 – 15 – 9
toes to bar / hanging knee raises
deadlift 100/70kg

200521 TORSTAI

3 Rounds
3min AMRAP
15/12 cal row
8 rower over burpee
1min REST
3min AMRAP
15 wallball
12 kb sumo deadlift high-pull 32/24
1min REST

210521 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

220521 LAUANTAI

for time:
900m run
40 pull-up
600m run
80 sit-up
600m run
40 pull-up
900m run

230521 SUNNUNTAI

HERO WOD

"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

100521 MAANANTAI

for quality:
4 Rounds
16 pistol squat
4-8 strict handstand push-up / box handstand push-up

110521 TIISTAI

every 8min for 3 Rounds
1. 60/50 cal erg
50 sumo deadlift high-pull 40/25
2. 60/50 cal erg
50 hang power clean 40/25
3. 60/50 cal erg
50 shoulder to overhead 40/25

120521 KESKIVIIKKO

3 Rounds
2min AMRAP of

3 strict toes to bar + 3 strict pull-up
2min AMRAP of turkish get-ups
2min REST

130521 TORSTAI

partner workout (you go, I go)
40min AMRAP
16 db snatch
300m run
(rest)

140521 PERJANTAI

every 60s for 4 sets
2 hi-hang snatch + 2 snatch balance
@40%

every 90s for 4 sets
1 hang snatch + 2 snatch balance
@50-60%

every 2min for 4 sets
1 snatch + 1 snatch balance
@60-70%

150521 LAUANTAI

on the minute for 35min
1. 50 double under
2. 15 arch rock
3. 15 box jump 60/50
4. 10-15 v-up
5. 20 jumping split squat
6. 8-12 push-up
7. rest