Author: Wodconnect Buddy

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

200921 MAANANTAI

shoulder press 5 x 6

200921 MAANANTAI

2 Rounds
3min AMRAP
15 shoulder to overhead 50/35
15 pullup / jumping pullup
3min REST

210921 TIISTAI

every 10min for 3 rounds
30 wallball 20/14
60/50 cal erg
120 double under

220921 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of your 8RM back squat.
Squat down slowly, stand up fast without a pause

Romanian Deadlift f. Deficit
5 x 10 @80% of your 10RM.
Deficit at 10-20 cm depending on how flexible
hamstrings you have.
Rest for two minutes between sets.

230921 TORSTAI

Partner workout
for time:
60 toes to bar / heels over hips
80 db snatch 22.5/15
100 box step overs with db 22.5/15
80 db snatch 22.5/15
60 toes to bar / heels over hips

split reps as desired

240921 PERJANTAI

FInd your daily 5 rep max in power snatch

240921 PERJANTAI

for time:
30 power snatches in sets of 5 @75% of 5rmax
2min rest
15 power snatches in sets of 3 @85% of 5rmax
2min rest
10 power snatches in sets of 2 @100% of 5rmax

250921 LAUANTAI

every 4min for 5 Rounds
15 deadlift 60/40
10 hang power clean 60/40
5 hang squat clean 60/40
AMRAP erg

260921 SUNNUNTAI

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

130921 MAANANTAI

shoulder press 4 x 8

130921 MAANANTAI

Partner workout (you go, I go, full rounds)
12min AMRAP
1 power clean & jerk 90/62.5
3 box jump 75/60
6 strict pullup

140921 TIISTAI

Back squat
Build to a heavy 8RM.
Then 5 x 8 at 80-90% of 8RM.

Cyclist Front Squat
3 x 15-20 @20-30% of your 1RM FS
Do one set every 3 min or faster.

150921 KESKIVIIKKO

12 min AMRAP
20 cal ski
20 db one arm hang c&j 22.5/15

150921 KESKIVIIKKO

12min AMRAP
20 cal row
20 kb swing 24/16

160921 TORSTAI

3 Rounds
1min AMRAP of ring muscle-ups / ring dips
1min AMRAP of wall walks
1min rest
3 Rounds
1min AMRAP of ring dips / ringrow
1min AMRAP of handstand push-ups /
box hspu
1min rest

170921 PERJANTAI

tall clean 4 x 3

hang clean 4 x 3 @50-75%

low hang clean 4 x 2 @65-85%

180921 LAUANTAI

10min AMRAP
3 burpee box jump-overs 60/50
3 deadlifts 102,5/70
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

190921 SUNNUNTAI

HERO WOD

"Michael"
3 Rounds
800m run
50 back extension
50 sit-up

060921 MAANANTAI

shoulder press
3 x 10

060921 MAANANTAI

for reps:
2min of push-ups
2min rest
2min of strict pullups
2min rest
2min of push-ups

070921 TIISTAI

25min AMRAP
18 cal erg
15 back extension
12 box jump 60/50

080921 KESKIVIIKKO

Back squat
5 x 10 @80-90% of 10RM BS
Do one set every five minutes or faster.

Romanian Deadlift f. Deficit
5 x 12 @70% of your 10RM from week 2
Deficit at 10-20 cm depending on how
flexible hamstrings you have.
Rest for two minutes between sets.

090921 TORSTAI

Partner workout (you go, I go, full rounds)
4 Rounds
20 db hang snatch 22.5/15
10 toes to bar / heels over hips
3min rest
4 Rounds
16 sit-up
8 one arm devils press 22.5/15

100921 PERJANTAI

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

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

110921 LAUANTAI

Box Athletics 1-vuotis 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

120921 SUNNUNTAI

HERO WOD

"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 m Run

Deload version / beginner
4 Rounds For Time

300821 MAANANTAI

3 Rounds
800m run
80 double under
20 box jump

310821 TIISTAI

on the minute for 15min
1. 1-3 rope climb
2. 3-6 bar muscle-up
3. 10-20s l-sit hold

010921 KESKIVIIKKO

for quality:
3 Rounds
15 hip thrust
20 back rack reverse lunge
15 double kb deadlift
20 weighted step-up

020921 TORSTAI

4 Rounds
1min handstand walk / wall walks
1min v-ups
1min back extension
1min rest

030921 PERJANTAI

4 x 3 x 1+1 muscle clean + press

4 x 1+3 power clean + pause split jerk @50-60%

4 x 1+2 power clean + split jerk @65-75%

040921 LAUANTAI

Partner workout
for time:
100 cal row
80 sumo deadlift high pull 40/30
60 bar over burpee
80 sumo deadlift high pull 40/30
100 cal row

230821 MAANANTAI

4 Rounds
2min AMRAP
8 toes to bar / heels over hips
10 box jump
12/9 cal ski
2 min REST

240821 TIISTAI

Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of
12RM.

Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.

250821 KESKIVIIKKO

for time:
6 Rounds
6 strict pull-up
6 db one arm hang clean & jerk 22.5/15

5min rest

6 Rounds
12 push-up
6 db one arm hang cluster 22.5/15

260821 TORSTAI

20min AMRAP
600m run
30 hang power clean 40/30

270821 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed

280821 LAUANTAI

Team workout (in teams of 3)
18min AMRAP
6 deadlift 120/85
12 wallball

each perform full rounds

290821 SUNNUNTAI

HERO WOD

"Lesley"
35min AMRAP
24 jumping lunges
24 hollow rocks
24 air squats
24 sit-ups
24 burpees

160821 MAANANTAI

every 3min for 5 rounds
10 power clean 42,5/30
5 bar over burpee
10 thruster 42,5/30
5 bar over burpee

170821 TIISTAI

strict pullup 4 x 5-10

170821 TIISTAI

Complete as many calories on the rower as
possible in 10min of:
10 strict handstand push-up
20 pulls on the rower (cal)

180821 KESKIVIIKKO

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

180821 KESKIVIIKKO

Romanian Deadlift f. Deficit
Build to a 10RM over the course of 4-5 sets.

190821 TORSTAI

3 Rounds
60 double under
30 sit-up
15 kb swing 24/16

3min rest

180 double under
90 sit-up
45 kb swing 24/16

200821 PERJANTAI

Every 2min for 3 sets
1 power clean + 5 push jerk @50-60% 1rm PJ

Every 2min for 3 sets
1 power clean + 3 push jerk @70-80% 1rm PJ

Every 2min for 3 sets
1 power clean + 1 push jerk @85-95% 1rm PJ

210821 LAUANTAI

20min AMRAP
300m run
20 pullup / jumping pullup
10 one arm devil's press 22.5/15

090821 MAANANTAI

for time:
900m run
15 strict handstand pushup / box hspu
600m run
30 handstand pushup / db pushpress
300m run

100821 TIISTAI

Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of
12RM.

Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.

110821 KESKIVIIKKO

every 4min for 3 rounds
10-15 toes to bar / heels over hips
250m/200m ski
10-15 toes to bar / heels over hips

4min rest

every 4min for 3 rounds
30-60 double under
250m/200m row
30-60 double under

120821 TORSTAI

4 Rounds for repetitions
30s work, 30s rest
wallball
boxjump
hang power clean 50/35
burpee

130821 PERJANTAI

every 2min for 5 rounds
5 hang power snatch
4 hang power snatch
3 hang power snatch
2 hang power snatch
1 hang power snatch
every 2min for 5 rounds
5 power snatch
4 power snatch
3 power snatch
2 power snatch
1 power snatch

140821 LAUANTAI

Partner workout
25min AMRAP
A. 300m run
B. 9 thruster 70/50

020821 MAANANTAI

on the minute for 5 min
1-5 ring muscle-up / muscle-up progression
1min rest
on the minute for 5 min
3-6 strict ringdip
1min rest
on the minute for 5 min
8-12 ringrow

030821 TIISTAI

Partner workout
20min AMRAP
60 pistol squat
60cal row
60 burpee box jump
60cal row

040821 KESKIVIIKKO

25min AMRAP
300m run
3 rounds of "Cindy"
5 pull-up
10 push-up
15 squat

050821 TORSTAI

on the minute for 24min
1. 12 db power snatch
2. 15 v-up
3. 12 db hang (squat) snatch
4. 15 sit-up
5. 12 db one arm overhead squat / thruster
6. 15 back extension

060821 PERJANTAI

behind the neck split jerk 4 x 3

jerk balance 4 x 3

split jerk
3 x 3 @50-60% 1RM
3 x 2 @65-75% 1RM

260721 MAANANTAI

Find 1RM back squat

every 3min for 3 rounds
5 front squat 70-80%
5 high box jump

270721 TIISTAI

every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
10 devils press 22.5's/15's
10 db thruster 22.5's/15's
20 sit-up

280721 KESKIVIIKKO

on the minute for 7 min
3-7 strict handstand push-up / box hspu

280721 KESKIVIIKKO

for time:
9 – 7 – 5 shoulder to overhead 80/55
15 – 12 – 9 box jump 60/50

290721 TORSTAI

"Nicole"
20min AMRAP
400m run
max rep pull-up

score is total number of pull-ups

300721 PERJANTAI

on the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest

start @50% of 1 RM snatch, you can
add weight after full round

310721 LAUANTAI

Team workout (teams of 3)
30min AMRAP
90 cal ski
120 wallball 20/14
150 kb swing 24/16