Author: Wodconnect Buddy

050122 Keskiviikko

On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest

040122 Tiistai

Partner workout
AMRAP 20
10 lunges
8 plate ground to overhead 15/10
6 down up

You go / I go full rounds

Treeni 1 (open gym & kotitreeni)

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

Treeni 2 (open gym & kotitreeni)

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Treeni 3 (open gym & kotitreeni)

Open gym

for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 – 6 – 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

030122 Maanantai

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run

271221 MAANANTAI

3 x 10 Db snatch (go for a heavy set)

271221 MAANANTAI

6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest

281221 TIISTAI

1RM Back squat

3 rounds for quality:
6+6 reverse lunge
20 back extension
20 v-up

291221 KESKIVIIKKO

Every 8min for 3 rounds
40/30 cal row
20 kb swing 32/24
15 handstand push-up
5 wallwalk

301221 TORSTAI

in 10min
Find your 1RM Power clean

301221 TORSTAI

7min AMRAP
5 box jumps 75/60
3 cleans 100/70

311221 PERJANTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

201221 MAANANTAI

On the minute for 30min
1. 1-3 rope climb
2. 10-20 pistol squat
3. 8-12 ringrow
4. 12-16 jumping split squat
5. 6-12 strict handstand push-up
6. 12-16 wallball

211221 TIISTAI

Every 6min for 4 Rounds
12 power clean 40/25
12 bar over burpee
AMRAP erg calories

221221 KESKIVIIKKO

Back Squat 5 x 5 @50%
of your 1RM back squat

for quality:
60 hollow rock
60 arch rock
60 v-ups
60 back extension

231221 TORSTAI

10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds

231221 TORSTAI

Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go

241221 PERJANTAI

"12 Steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Sit-up
9 Box jump 60/50
10 Kb Swing 32/24
11 Toes to bar
12 Burpees

131221 MAANANTAI

Find 1rm weighted dip

131221 MAANANTAI

21 – 15 – 9
deadlift 130/85
strict ring dip

141221 TIISTAI

5 Rounds
2min interval of:
60 double under
AMRAP of wall walks
2min rest

151221 KESKIVIIKKO

Back Squat Build to a 2RM.
Then 4 x 2 @80-85% of 2RM
Belt is only allowed when finding your 2RM.
Not on the back-off sets.

Half Back Squats 4-6 x 3 @7-8 RPE.

161221 TORSTAI

9 min AMRAP
10-20-30… (+10)
row (cal)
db box step overs 22.5/15
right into:
9 min AMRAP
10-20-30… (+10)
ski (cal)
one arm devils press 22.5/15

171221 PERJANTAI

Find daily max in
power clean + push jerk + split jerk

then do 3 sets of
1 power clean + 2 push jerk + 2 split jerk @80%
of daily max

181221 LAUANTAI

Partner workout (you go, I go, full rounds)
10 rounds
3 strict pullup
6 push-up
9 v-ups
— Rest 2min —
5 Rounds
9 chest to bar pullup
12 one arm db thruster 22.5/15
15 sit-up

191221 SUNNUNTAI

HERO WOD
"Holleyman"
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

061221 MAANANTAI

SUOMI 104
Partner workout
104 down&up
104 squat
104 situp
104 pull-up
104 situp
104 squat
104 down&up

split repetitions as desired

071221 TIISTAI

Every 3min for 3 rounds
A. 500/450m ski
B. 2 Rounds of
12 box over jump 60/50
12 hang power clean 42,5/30

081221 KESKIVIIKKO

Back Squat 5 x 6 reps @70-75% of
your 1RM back squat.

Half Back Squats 4-6 x 6 @7-8 RPE.

091221 TORSTAI

Shoulder press 1RM

091221 TORSTAI

Pushpress 1RM

091221 TORSTAI

for time:
42 db one arm pushpress 22.5/15
21 push-up
30 db one arm pushpress 22.5/15
15 push-up
18 db one arm pushpress 22.5/15
9 push-up

101221 PERJANTAI

hang snatch + low hang snatch + snatch
3 x 1+1+1 @50-60% 1rm snatch

low hang snatch + snatch
3 x 1+1 @65-75% 1rm snatch

snatch
3 x 1 @ 80-90% 1rm snatch

111221 LAUANTAI

Partner workout
2 Rounds
30 thruster 42.5/30
60 toes to bar
30 front squat 42.5/30
60 handstand push-up
3min rest between rounds

121221 SUNNUNTAI

HERO WOD
"Maxton"
13 rounds for time of

8 strict pull-ups
26 box step-ups 50/60
21 burpees

291121 MAANANTAI

Find 1rm weighted strict pull-up

291121 MAANANTAI

3min AMRAP
10 chest to bar / pullup / jumping c2b
16 db hang snatch 22.5/15
— 3min rest—-
3min AMRAP
10 pullup / jumping c2b / jumping pullup
16 db clean & jerk 22.5/15

301121 TIISTAI

Back Squat Build to a heavy 5RM.
then 4 x 5 @80-85% of 5RM.
Belt is only allowed when finding your 5RM.
Not on the back-off sets.

Dead Stop Back Squat 3 x 5 reps @7-8 RPE.

011221 KESKIVIIKKO

5 Rounds
1min ski (cal)
1min box jump
1min wallball
1min double under
1min rest

021221 TORSTAI

Partner workout (you go, I go, full rounds)
10 min AMRAP
8 kb swing 32/24
5-8 toes to bar / heels over hips
5-8 handstand push-up / box hspu

031221 PERJANTAI

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

041221 LAUANTAI

for time with partner:
80 cal row
80 rower over burpee
80 hang power snatch 40/25
80 bar over burpee
80 hang power snatch 40/25
80 rower over burpee
80 cal row

221121 MAANANTAI

On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up

221121 MAANANTAI

8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db

231121 TIISTAI

Back Squat 3 x 5 @50-60-70% of 1rm

Narrow Stance Back Squat 3 x 5 @7-8 RPE

3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups

241121 KESKIVIIKKO

For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg

251121 TORSTAI

Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up

261121 PERJANTAI

behind the neck power jerk 3 x 3

behind the neck split jerk 3 x 3

power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM

271121 LAUANTAI

2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)

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