Author: Wodconnect Buddy

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

230721 PERJANTAI

Find daily max of
power clean & push jerk

230721 PERJANTAI

10!
power clean
pushjerk
@50% of daily max

190721 MAANANTAI

every 2,5min for 4 Rounds
4-8 strict pull-up
4-8 strict ringdip

190721 MAANANTAI

6 min AMRAP
3-6-9-12…
deadlift 70/50
push-up

200721 TIISTAI

back squat
5 x 2 @85-95% 1rm

200721 TIISTAI

front squat
3 x 5 @75% 1rm

210721 KESKIVIIKKO

every 8min for 3 rounds
15 burpee
20 toes to bar / heels over hips
15 burpee
40 sit-up

220721 TORSTAI

for time
800m run
50 wallball
400m run
50 box over jump
800m run

240721 LAUANTAI

8min AMRAP
12/9 cal row
16 db hang snatch 22.5/15

240721 LAUANTAI

8min AMRAP
12/9 cal ski
16 kb hang snatch 24/16

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