Author: Wodconnect Buddy

151121 MAANANTAI

Find 3rm weighted strict pull-up
in 10min (or 4 x 6-10 bw/assisted pullup)

151121 MAANANTAI

2 Rounds
90s AMRAP
15 deadlift 90/60 + 12 chest to bar / jumping c2b
90s REST
– 3min REST –
2 Rounds
90s AMRAP
12 deadlift 110/75 + 15 push-up
90s REST

161121 TIISTAI

3 Rounds
50 double under
15 box jump
10 hang power clean 60/42,5

3min rest

150 double under
45 box jump
30 hang power clean 60/42,5

171121 KESKIVIIKKO

Back Squat 5 x 2 @80-90% of
your 1RM back squat.

Narrow Stance Back Squat 5 x 5
@7-8 RPE

181121 TORSTAI

3 Rounds
4min AMRAP
6 devils press 22,5/15
10 handstand push-up
4min AMRAP
row (cal)

191121 PERJANTAI

on the minute for 25min
1-5: 5 power snatch @40-45% 1rm
6-10: 4 power snatch @50-55%
11-15: 3 power snatch @60-65%
16-20: 2 power snatch @70-75%
20-25: 1 power snatch @80-85%

201121 LAUANTAI

Partner workout
for time:
100cal ski
80 wallball
60 toes to bar
80 wallball
100cal ski

211121 SUNNUNTAI

HERO WOD

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

081121 MAANANTAI

every 90s for 4 rounds
1. 3-10 strict ring dip

2. 3-8 strict pullup

081121 MAANANTAI

4 Rounds
in 1min:
20 kb russian swing 32/24
AMRAP ring muscle-up
2min rest between rounds

091121 TIISTAI

Build to a heavy 3RM back squat
Then 4 x 3 @80-85% of 3RM
(Belt is only allowed when finding your 3RM
Not on the back-off sets.)

Dead Stop Back Squat 4 x 4 @7-8 RPE.

101121 KESKIVIIKKO

50 – 30 – 10
erg (cal)
weighted sit-up 20/14
erg (cal)
box jump 60/50

111121 TORSTAI

thruster 3 x 5 @60-75%

every 2min for 5 rounds
10 bar over burpee
10 thruster 60/40

121121 PERJANTAI

10min to find daily max in
power clean + push jerk

121121 PERJANTAI

10!
power clean
push jerk
@50% of daily 1rm

131121 LAUANTAI

Team workout (team of 3)
30min AMRAP
A: 1 round of
15 db deadlift
10 box step overs with db's
B: AMRAP ski (cal)
C: REST

141121 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

011121 MAANANTAI

Find 5rm weighted dip in
10min (or 4 x 5-8 bw/assisted dip)

011121 MAANANTAI

Find 5rm weighted strict pull-up
in 10min (or 4 x 5-8 bw/assisted pullup)

011121 MAANANTAI

9min AMRAP
9 push-up
12 sit-up
15 back extension

021121 TIISTAI

20min AMRAP
60 double under
15 power clean 50/35
10 bar over burpee
1min rest

031121 KESKIVIIKKO

Back Squat 5 x 4 @75-80% of
your 1RM back squat.

Dead Stop Back Squat 5 x 5
@ 7-8 RPE

041121 TORSTAI

Every 4min for 3 Rounds
A. 500m row
B.
30 wallball 20/14
10-20 toes to bar / heels over hips

051121 PERJANTAI

3 x snatch waves (every 2min)
1. 3 snatch
2. 2 snatch
3. 1 snatch

start with 60% – 70% – 80%
if technique allowes
add weight each round

061121 LAUANTAI

3 Rounds
1min wall walk
1min db hang snatch 22.5/15
1min box jump
1min handstand walk / handstand hold
1min db hang clean & jerk 22.5/15
1min rest

071121 SUNNUNTAI

HERO WOD

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

251021 MAANANTAI

Front Squat
5 x 5 60% of 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.

for quality:
3 Rounds
10 hip thrust
16 back rack reverse lunge
10-16 toes to rings

261021 TIISTAI

Partner workout
25min AMRAP
A. 20/15 cal row
B. amrap of turkish get-ups

271021 KESKIVIIKKO

A.
5min AMRAP
1 strict c2b
2 strict pullup
3 strict toes to bar
(unbroken sets)

271021 KESKIVIIKKO

B.
5min AMRAP
6 ringdip / 10 ringrow
20 db one arm hang c&j

281021 TORSTAI

21min AMRAP
21 cal erg
15 overhead squat 42,5/30
9 bar over burpee

291021 PERJANTAI

pause clean + pause split jerk (2 pauses)
3 x 3 x 1+1 @40-50% 1rm c&j

pause clean + pause split jerk (1 pause)
4 x 2 x 1+1 @50-60% 1rm c&j

clean + split jerk
5 x 1+1 @65-70% 1rm c&j

301021 LAUANTAI

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

181021 MAANANTAI

Pushpress 5 x 4

181021 MAANANTAI

for time:
30 chest to bar / jumping c2b
2min rest
40 pullup / jumping pullup
2min rest
50 push-up

191021 TIISTAI

Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.

3 Rounds
10-20 hollow rock + 10-20 arch rock
1min rest
3 Rounds
10-20 v-ups + 10-20 back extension
1min rest

201021 KESKIVIIKKO

"Fight Gone Bad"
3 Rounds
1min wallball 20/14
1min sumo deadlift high-pull 35/25
1min box jump
1min pushpress 35/25
1min row (cal)
1min rest

211021 TORSTAI

3 Rounds
2,5min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2,5min REST

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

221021 PERJANTAI

tall snatch 4 x 3

hang snatch + low hang snatch 4 x 1+2

low hang snatch + snatch 4 x 1+1

231021 LAUANTAI

2 Rounds
every 30s for 5 rounds (3min)
3-8 toes to bar
3min ski
every 30s for 5 rounds (3min)
10-30 double under
3min ski

241021 SUNNUNTAI

HERO WOD

“MCGHEE”
30min AMRAP
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

111021 MAANANTAI

Pushpress 5 x 6

On the minute for 10min
5 bar over burpee
5 thruster 70/50

121021 TIISTAI

Every 6min for 3 Rounds
A. 1k/850m row
B.
60 – 40 – 20 double under
30 – 20 – 10 sit-up

131021 KESKIVIIKKO

Back Squat
7 x 6 @80-90% of your 6RM BS

Romanian Deadlift f. Deficit
5 x 8 @90% of your 10RM.
Deficit at 10-20 cm depending on
how flexible hamstrings you have.
Rest for 2min between sets.

141021 TORSTAI

3 Rounds (you go, I go)
3 wall walk
3 Rounds (you go, I go)
20-30s handstand hold

141021 TORSTAI

15 – 12 – 9
strict handstand push-up / pike push-up
hang power snatch 42,5/30

151021 PERJANTAI

Find daily max in 5rep power clean (tng)

on the minute for 4 min
5 power clean @75-80% of 5rm
1min rest
on the minute for 4 min
3 power clean @85-90% of 5rm
1min rest
on the minute for 4 min
2 power clean @95-100% of 5rm

161021 LAUANTAI

Partner workout
25min AMRAP
100 db snatch 22.5/15
80 db one arm thruster 22.5/15
60 weighted box step over 22.5/15

split reps as you wish

171021 SUNNUNTAI

HERO WOD

"343"
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees

With a partner, split barbell movements
in half but may switch any time,
burpees done together

041021 MAANANTAI

Pushpress
4 x 8

041021 MAANANTAI

"Helen"
3 Rounds
400m run
21 kb swing 24/16
12 pull-up

051021 TIISTAI

Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.

Cyclist Front Squat 3 x 15-20 @20-30%
Do one set every 3 min or faster.

061021 KESKIVIIKKO

15min AMRAP
30 double under
5 power clean & jerk 70/50

071021 TORSTAI

Partner workout
for time:
100 – 80 – 60 – 40 – 20 ski (cal)
50 – 40 – 30 – 20 – 10 toes to bar

081021 PERJANTAI

6 sets of complex:
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat

4 sets of
1 snatch + 3 overhead squat

091021 LAUANTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

101021 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.

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