Author: Wodconnect Buddy

In teams of 3
30min AMRAP
A. 1 round of
6 shuttle run (1 rep = 2x7m)
10 handstand push-up / double db pushpress 22.5's/15's
14 toes to rings
B. Ski calories
C. Rest

061024 SUNNUNTAI

BENCHMARK-WOD

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

031024 TORSTAI

TORSTAI STRENGTH
Wendler week 2

Deadlift 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%

031024 TORSTAI

TORSTAI STRENGTH
Wendler week 2

Bench press 5 – 3 – 1+ @75-85-95% +2,5-5kg
laske painot: 1RM x 90%

Yleinen

WOD for Sunday, Sep 22, 2024

Post author By Wodconnect Buddy
Post date September 22, 2024

230924 MAANANTAI

14 rounds for time
5 toes to bar
4 deadlift 60/42,5
3 hang power clean 60/42,5
rest while partner completes a round

You go, I go. Full rounds
Both do 14 rounds

240924 TIISTAI

Back squat (wave 2)
5 x 4 add 2,5-5kg to last wave
(start: @80-85 % of 3rm)

240924 TIISTAI

4 rounds for quality
8 back rack reverse lunges 70/50
6 box jump 75/60
rest while partner completes a round

250924 KESKIVIIKKO

10-9-8-7-6-5-4-3-2-1 db bench press 22,5's/15's
unbroken set of strict pull-ups after each round
rest as needed

260924 TORSTAI

6min AMRAP
18 db one arm hang squat clean 22.5/15
3 wall walk

260424 TORSTAI

6min AMRAP
12 wallwall 20/14
12 weighted sit-up 20/14

260924 TORSTAI

STRENGTH
Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%

260924 TORSTAI

STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%

270924 PERJANTAI

Pause snatch pull + pause snatch
4 x 1+2 @40-50%

Hang snatch pull + hang snatch
3 x 1+2 @55-65%

Low hang snatch pull + low hang snatch
3 x 1+1 @70-80%

Snatch pull + snatch
3 x 1+1 @80-90%

280924 LAUANTAI

A.
Every 5min for 4 rounds
30/25 cal row
20 kb swing 24/16
10 burpee

280924 LAUANTAI

B.
5 rounds
20s v-up
10s rest
20s back extension
10s rest

290924 SUNNUNTAI

"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

Yleinen

WOD for Sunday, Sep 15, 2024

Post author By Wodconnect Buddy
Post date September 15, 2024

160924 MAANANTAI

Every 2min for 4 rounds
A.
10 power snatch 42.5/30
10 overhead squat 42.5/30
B.
10 pull-up
10 target burpee

alternate between a&b

170924 TIISTAI

Back squat (wave 2)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm)

170924 TIISTAI

4 rounds (4R for both)
15 double kb deadlift 32's/24's
12 russian swing 32/24
9 goblet squat 32/24
rest while partner completes a round

180924 KESKIVIIKKO

Partner J.T
42-30-18 reps for time of:
Handstand push-ups
Ring dips
Push-ups

split reps

190924 TORSTAI

5 rounds for repetitions
1min row
1min sit-up
1min shuttle run (1 rep = 7m)
1min toes to rings
1min rest

190924 TORSTAI STRENGTH

Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

190924 TORSTAI STRENGTH

Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

200924 PERJANTAI

Pause clean pull + pause clean
4 x 1+2 @30-45%

Hang clean pull + hang clean
3 x 1+3 @50-60%

Low hang clean pull + low hang clean
3 x 1+2 @60-70%

Clean pull + clean
3 x 1+1 @70-80%

210924 LAUANTAI

2 rounds
4min AMRAP
2 rope climb
60 double under
2min REST
4min AMRAP
6 one arm devils press 22.5/15
12 box step overs w/ db 22.5/15
2min REST

"Filthy Fifty"
For time
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

Yleinen

WOD for Sunday, Sep 08, 2024

Post author By Wodconnect Buddy
Post date September 8, 2024

090924 MAANANTAI

28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)

100924 TIISTAI

Back squat
5 x 3 @85-90% of 3rm

100924 TIISTAI

5 rounds
10 db squat snatch 22.5/15
10 kb sumo deadlift high pull 32/24
rest while partner completes a round

110924 KESKIVIIKKO

5min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 sit-up

110924 KESKIVIIKKO

For time
40 shoulder to overhead 50/35
30 burpee
20 chest to bar pullup

120924 TORSTAI

Ring muscle-up technique

5 rounds
1min ring muscle-up
1min crossover jump
1min back extension

130924 PERJANTAI

4 sets
5 muscle snatch + 3 high box jump
1min rest

press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @40-55%
snatch balance 3 x 2 @60-70%
overhead squat 3 x 3 @60-80%

30 snatch grip barbell row & 30 behind the neck press

140924 LAUANTAI

6 sets:
On a 1:30 clock:
:45 max-calorie ski
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

150924 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

120924 TORSTAI

STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60%
laske painot: 1RM x 90%

120924 TORSTAI

STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60%
laske painot: 1RM x 90%

Yleinen

WOD for Sunday, Sep 01, 2024

Post author By Wodconnect Buddy
Post date September 1, 2024

020924 MAANANTAI

15 rounds w/partner
1 clean & jerk 90/60
3 box jump 75/60
6 wallball 20/14
rest while partner completes a round

you go, I go
15 rounds for both

030924 TIISTAI

Back squat
5 x 4 @80-85% of 3rm

030924 TIISTAI

4 rounds
in 90s
20 sit-up
AMRAP box step overs w/ dbs 22.5's/15's
90s REST

040924 KESKIVIIKKO

(3 rounds
5-8 strict chest to bar pull-up
8 double db pushpress
2min rest)

8min AMRAP
10 push-up
16 db snatch 22.5/15

050924 TORSTAI

For time
1,2k/1k row
60 deadlift 80/55
40 toes to bar
60 kb swing 24/16
40 v-up
600m/500m row

060924 PERJANTAI

Find daily max in the following complex (10min)
Squat clean + hang squat clean + 2 front squat

then perform 4 sets every 2min of
squat clean + hang squat clean @80% of daily max

30 barbell row & 30 lu raises

070924 LAUANTAI

10min AMRAP
3 wallwalk
9 one arm devils press 22.5/15

070924 LAUANTAI

10min AMRAP
7 ring dip
49 double under

080924 SUNNUNTAI

BENCHMARK-WOD

"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

050924 TORSTAI

STRENGTH
Wendler week 3

Deadlift 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

050924 TORSTAI

STRENGTH
Wendler week 3

Bench press 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

Yleinen

WOD for Sunday, Aug 25, 2024

Post author By Wodconnect Buddy
Post date August 25, 2024

260824 MAANANTAI

"Laura"
21min AMRAP w/ partner
30 cal row
20 burpee over the rower
10 power clean 70/50

split reps

270824 TIISTAI

Back squat
5 x 5 @75-80% of last weeks 3rm

270824 TIISTAI

3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min v-up
30s rest

280824 KESKIVIIKKO

(3 x 5 Weighted pull-up or
OTM 6
1 negative pull-up)

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

290824 TORSTAI

(Accumulate 2min handstand hold &
1min l-sit hold)

18min AMRAP in teams of 3
3 strict handstand push-up
3 strict toes to bar
6 sumo deadlift high-pull 50/35

300824 PERJANTAI

snatch pull + pause snatch (2s pause at catch)
4 x 1+2 @50-70%

Find daily max in the following complex:
hang snatch + snatch + snatch balance + overhead squat

30 snatch grip barbell row & 30 behind the neck press

310814 LAUANTAI

6 rounds
1min double under
1min db one arm shoulder to overhead 22.5/15
1min shuttle run (6m = 1rep)
2min rest

010924 SUNNUNTAI

BENCHMARK 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

Yleinen

WOD for Sunday, Aug 18, 2024

Post author By Wodconnect Buddy
Post date August 18, 2024

190824 MAANANTAI

8 rounds for repetitions
1min db snatch 22.5/15
1min burpee box jump 60/50
2min rest

200824 TIISTAI

Back squat
Find daily 3RM

200824 TIISTAI

4 rounds
12 back rack reverse lunges 60/40
15 weighted sit-up 20/14
rest while partner completes a round

210824 KESKIVIIKKO

(OTM 12
1. 3-7 strict c2b pull-up
2. 8+8 db shoulder press
3. rest)

For time
60 double under
6 wall walk
120 double under
18 handstand push-up
60 double under

220824 TORSTAI

Every 2min for 5 rounds
A. 30s toes to bar
B. 30s overhead squat 60/42,5
C. 30s row (cal)

230824 PERJANTAI

From 0:00-6:00:
Find a 5-rep-max power clean
From 6:00-12:00:
Find a 3-rep-max power clean
From 12:00-18:00:
Find a 1-rep-max power clean

30 barbell row & 30 lu raises

240824 LAUANTAI

25min AMRAP with partner
30 deadlift 100/70
40 db one arm thruster 22.5/15
50 cal ski

250824 SUNNUNTAI

BENCHMARK-WOD

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

Yleinen

WOD for Sunday, Aug 11, 2024

Post author By Wodconnect Buddy
Post date August 11, 2024

120824 MAANANTAI

"Morrison" w/ partner
50-40-30-20-10 reps for time:
Wall-ball shots 20/14
Box jumps 60/50
KB swings 24/16
– Step down from the box.

130824 TIISTAI

Every 2min for 3 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 12 toes to rings + 16 back extension
3. 10 kb deadlift + 40m farmers walk
4. 15 side crunch + 20s side plank hold (both sides)

140824 KESKIVIIKKO

5 rounds with partner
60 deadlift 60/40
40 hang power clean 60/40
20 shoulder to overhead 60/40

split reps

150824 TORSTAI

3 rounds
2min AMRAP
3 bar muscle-up
30 double under
2min AMRAP
row (calories)
2min REST

160824 PERJANTAI

3 rounds
3 tall snatch
5 box jump
2min rest

hi-hang snatch 3 x 3
paused hang snatch 3 x 2 (2s pause at catch)
snatch balance + overhead squat 4 x 2+3

100 hollow rock & 100 back extension

170824 LAUANTAI

5 min AMRAP
3 strict pull-up
6 push-up
9 squat
5min REST
5 min AMRAP
6 pullup
9 wallball
12 db one arm shoulder to overhead 22.5/15
5min REST
accumulate 2min l-sit hold