Author: Wodconnect Buddy

070621 MAANANTAI

Pariskaba laji 1
"Nuijasota"

4 Rounds
21 db snatch 15/10
15 db one arm thruster
9 db one arm devils press
4 Rounds
21 db snatch 22.5/15
15 db one arm thruster
9 db one arm devils press

you go, I go, full rounds

080621 TIISTAI

Partner workout
30min AMRAP
300m run
AMRAP ski (while partner runs)

090621 KESKIVIIKKO

Pariskaba laji 2
"Härkä"

For time:
200 single-under
50 overhead squat 20/15kg
50/45/40 cal row
50 jumping pull-up
200 double-unders
50 overhead squats 42,5/30kg
50/45/40 cal row
50 pull-ups

split reps as you wish with your partner

100621 TORSTAI

on the minute for 5min
2 wallclimb
1min rest
on the minute for 5min
12 overhead/front rack reverse lunge

100621 TORSTAI

3 Rounds
2min AMRAP
6 strict handstand push-up / box hspu
12 weighted box step up 22.5/15
2min REST

110621 PERJANTAI

tall snatch 4 x 2

snatch pull + snatch
3 x 1+3 @50% 1rm
3 x 1+2 @60% 1rm
3 x 1+1 @70% 1rm

120621 LAUANTAI

3 Rounds
5-10s ring support hold
5-10s ring dip hold
10-20s l-sit hold

ring muscle-up technique

every 3min for 4 rounds
1-5 ring muscle-up / 3-7 ring dip
12 back extension
12 v-ups

310521 MAANANTAI

for time
1k erg
30 back squat @70/50
750m erg
20 front squat @70/50
500m erg
10 overhead squat @70/50

010621 TIISTAI

For total reps:
On the minute for 18min (3 min of each)
3min: shoulder presses, ⅔ body weight
3min: strict pull-ups
3min: push presses, ⅔ body weight
3min: strict pull-ups
3min: push jerks, ⅔ body weight
3min: strict pull-ups

020621 KESKIVIIKKO

every 6min for 3 rounds
10 deadlift 100/70
30 wallball 20/14
90 double under

030621 TORSTAI

on the minute for 8 min
1. 6 strict toes to bar
2. 10 db squat snatch / deep power snatch

030621 TORSTAI

5min AMRAP
14 db snatch 30/20
10 toes to bar

040621 PERJANTAI

Find daily max in clean & jerk
then,
3 x 1 C&J @90%

clean pull
4 x 2 @110% 1rm

050621 LAUANTAI

For time:
900m run
50 box over jump
50 burpee
600m run
25 box over jump
25 burpee

240521 MAANANTAI

Partner workout
25min AMRAP
400m run
1 unbroken set of pullups

250521 TIISTAI

For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks

260521 KESKIVIIKKO

10min AMRAP
20/15 cal row
20 jumping lunge

260521 KESKIVIIKKO

10min AMRAP
20/15 cal ski
15 v-ups
15 back extension

270521 TORSTAI

every 3min for 3 rounds
5 thruster 60/42,5
10 bar over burpee
15 deadlift 60/42,5

280521 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

280521 PERJANTAI

15 – 12 – 9
power snatch 50% 1rm

290521 LAUANTAI

"Murph"
1 mile run
100 pull-up
200 push-up
300 squat
1 mile run

Start and end the workout with a mile run.
Partition pullups, pushups and squats as needed.
You can do the workout with weight vest (20/14 lbs)

170521 MAANANTAI

every 4min for 3 Rounds
60 double under
6 overhead squat
30 double under
3 power snatch

weight increases each round
50/35 – 60/42,5 – 70/50

180521 TIISTAI

Partner wod (you go, I go)
25min AMRAP
4 db one arm devils press 22.5/15
8 db one arm thruster
12 db snatch
8 box jump

190521 KESKIVIIKKO

deficit deadlift 3 x 6 @60-70% 1rm

190521 KESKIVIIKKO

21 – 15 – 9
toes to bar / hanging knee raises
deadlift 100/70kg

200521 TORSTAI

3 Rounds
3min AMRAP
15/12 cal row
8 rower over burpee
1min REST
3min AMRAP
15 wallball
12 kb sumo deadlift high-pull 32/24
1min REST

210521 PERJANTAI

every 3min for 6 sets
3 power clean
3 front squat
3 push jerk

start @50-55% 1rm c&j, add
weight as you go

220521 LAUANTAI

for time:
900m run
40 pull-up
600m run
80 sit-up
600m run
40 pull-up
900m run

230521 SUNNUNTAI

HERO 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

100521 MAANANTAI

for quality:
4 Rounds
16 pistol squat
4-8 strict handstand push-up / box handstand push-up

110521 TIISTAI

every 8min for 3 Rounds
1. 60/50 cal erg
50 sumo deadlift high-pull 40/25
2. 60/50 cal erg
50 hang power clean 40/25
3. 60/50 cal erg
50 shoulder to overhead 40/25

120521 KESKIVIIKKO

3 Rounds
2min AMRAP of

3 strict toes to bar + 3 strict pull-up
2min AMRAP of turkish get-ups
2min REST

130521 TORSTAI

partner workout (you go, I go)
40min AMRAP
16 db snatch
300m run
(rest)

140521 PERJANTAI

every 60s for 4 sets
2 hi-hang snatch + 2 snatch balance
@40%

every 90s for 4 sets
1 hang snatch + 2 snatch balance
@50-60%

every 2min for 4 sets
1 snatch + 1 snatch balance
@60-70%

150521 LAUANTAI

on the minute for 35min
1. 50 double under
2. 15 arch rock
3. 15 box jump 60/50
4. 10-15 v-up
5. 20 jumping split squat
6. 8-12 push-up
7. rest

0305321 MAANANTAI

every 3min for 2 rounds
6 shoulder press @50-60% 1rm
3-6 dynamic push-up
every 3min for 5 rounds
6 pushpress @65-75% 1rm
unbroken set of push-ups

050521 KESKIVIIKKO

A.
10 rounds
40s ski
20s rest

040521 TIISTAI

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

3min rest

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

060521 TORSTAI

for time:
2 rounds
120 double under
60 squat
45 sit-up
80 double under
40 squat
30 sit-up
40 double under
20 squat
15 sit-up
3min rest

070521 PERJANTAI

power clean + push jerk (tng)
3 x 3 @60-75% 1rm

070521 PERJANTAI

"Grettel"
10 rounds for time of:
3 clean & jerk 60/42,5
3 burpees over the bar

080521 LAUANTAI

every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
amrap erg

090521 SUNNUNTAI

HERO WOD

"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

260421 MAANANTAI

A.
10 rounds
30s ski
30s rest

260421 MAANANTAI

B.
For time
50 toes to bar / hanging knee raises
every time you break, perform 3 target
burpees

270421 TIISTAI

deadlift 4 x 5 @75% 1rm

every 90s for 4 rounds
10 deadlift @50%
5 box jump 30/24

280421 KESKIVIIKKO

18min AMRAP
80 double under
20 shoulder to overhead 40/25
20 cal erg

290421 TORSTAI

3min AMRAP
15 v-up
30 lunge
2min REST
3min AMRAP
15 back extension
20 db front rack lunge 22.5/15
2min REST
3min AMRAP
15 sit-up
10 db oh lunge 22.5/15

300421 PERJANTAI

"Chief"
5 Rounds,
Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute between rounds

020521 SUNNUNTAI

"Abbate"
For time
1 mile run
21 clean & jerk 70/50
800m run
21 clean & jerk 70/50
1 mile run

190421 MAANANTAI

Back squat 6 x 3 @65-90% 1RM

3 Rounds
12 reverse lunge (back rack)
15 russian twist
1min rest

200421 TIISTAI

20min AMRAP
20/15 cal row
20 push-up
20 one arm db pushpress 22.5/15

210421 KESKIVIIKKO

For time
5 rounds
9 deadlifts 60/42,5
5 squat cleans
3 thrusters

220421 TORSTAI

2k row

220421 TORSTAI

every 2min for 4 rounds
4-8 strict pullup
8 ringrow

230421 PERJANTAI

power snatch
5 x 2 @70-85% 1rm

230421 PERJANTAI

"Randy"
For time
75 power snatch 35/25

240421 LAUANTAI

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

120421 MAANATAI

12min AMRAP
15 v-up
15 back extension
300m run
15 hollow rock
15 arch rock
300m run

35-50min easy pace run
(you can also mix walking and running)

130421 TIISTAI

50-40-30-20-10 db hang c&j
15 down&up between sets

140421 KESKIVIIKKO

5 Rounds
1min kb sumo deadlift high pull
1min kb squat
1min reverse lunge
1min rest

150421 TORSTAI

7 Rounds
3min run
1min walk

160421 PERJANTAI

3 Rounds
800m run
40 ground to overhead w/ plate
20 burpee to plate

170421 LAUANTAI

Every 4min for 5 rounds
10 pike push-up
20 sit-ups
AMRAP row (cal)

050421 MAANANTAI

15min AMRAP
300m run
20 jumping jack
300m run
20 jumping squat
300m run
20 jumping lunges

30-45min easy pace run
(you can also mix walking and running)

060421 TIISTAI

3 Rounds
3min AMRAP
15+15 one arm db deadlift
10+10 one arm db thruster
2min REST

070421 KESKIVIIKKO

Every 4min for 5 rounds
10 pike push-up
15 v-ups
AMRAP row (cal)

080421 TORSTAI

5 Rounds
3min run
2min walk

090421 PERJANTAI

10!
db snatch
burpee
rest until 10 min
10!
db one arm pushpress
db one arm devils press

100421 LAUANTAI

20min AMRAP
50 ground to overhead
300m run
40 oh reverse lunge
300m run
30 weighted squat
300m run
20 weighted sit-up
300m run

all movements done with plate