Author: Wodconnect Buddy

120525 MAANANTAI

(OTM 8
1. 4-8 (deficit) handstand push-up / 15-30s headstand
2. 6-8 candlestick roll to pistol squat / candlestick roll)

For time
100 db one arm hang squat clean 22.5/15

130525 TIISTAI

Sumo deadlift
Build to heavy 5RM

130525 TIISTAI

5 rounds
1min AMRAP
8 deadlift + AMRAP front squat 90/60
2min REST

130525 TIISTAI

ENGINE WOD

3 rounds
4min ski
4min sled push (you go, I go)
4min farmers carry (you go, I go)
4min run (you go, I go)

140525 KESKIVIIKKO

5 rounds
in 1min: 50 double under + AMRAP of pull-ups
1min REST

140525 KESKIVIIKKO

every 3min for 4 rounds
10 db bench press
1 unbroken set of max push-ups

result is the amount of push-up combined

150525 TORSTAI

OTM 5: 6 power snatch @50-60%
1min REST
OTM 5: 4 power snatch @65-70%
1min REST
OTM 5: 2 power snatch @80-85%
1min REST

3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell sit-up

160525 PERJANTAI

2 rounds
50/40 cal row
40 reverse lunge w/ db 22.5/15
30 back extension
20 box step-up w/ db 22.5/15
rest 3min between rounds

170525 LAUANTAI

5 rounds
1min rope climb
1min ski
1min toes to rings
1min bike
1min burpee broad jump
1min rest

180525 SUNNUNTAI

BENCHMARK WOD

"Jerry"
2k row
1,6k run
2k row

050525 MAANANTAI

"DT"
5 rounds for time
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest

060525 TIISTAI

Sumo deadlift
5 x 6 @75-80% 1rm DL

every 3min for 4 rounds
10 front rack reverse lunge
5 front squat
@50-60% of 1rm FS

060525 TIISTAI

ENGINE-WOD

6 rounds
in 2,5min:
20 kb swing + AMRAP ski (cal)
in 2,5min:
30m walking lunge + AMRAP
shuttle run
in 2,5min:
10 burpee over rower +
AMRAP row (cal)

070525 KESKIVIIKKO

5min AMRAP
unbroken sets of 2-3 strict pull-up + 3 kipping pull-up

070525 KESKIVIIKKO

4 rounds
2min AMRAP
15 db bench press 25's/17,5's
AMRAP row calories
2min REST

080525 TORSTAI

low hang clean pull + low hang clean
3 x 1+3 @60%
3 x 1+2 @70%

low hang clean + clean
3 x 1+1 @75-80%

3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
10 barbell rollout

090525 PERJANTAI

20min AMRAP
100 double under
45 db hang snatch 22.5/15
45 sit-up

100525 LAUANTAI

For time w/ partner
120 wallball 20/14
80 box over jump 60/50
120 cal row
80 box over jump 60/50
120 wallball 20/14

split reps

110525 SUNNUNTAI

BENCHMARK-WOD

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

280425 MAANANTAI

3 rounds
15 hang power clean & push jerk 40/30
12 toes to bar
— 3min rest —
3 rounds
10 hang power clean & push jerk 60/40
9 toes to bar
— 3min rest —
3 rounds
5 hang power clean & push jerk 70/50
6 toes to bar

290425 TIISTAI

Front squat
Find 1RM

290425 TIISTAI

Sumo deadlift
4 x 8 @70-75% 1rm DL

300425 KESKIVIIKKO

VAPPU CHIPPER

For time
1k row
60 db one arm shoulder to overhead 22.5/15
40 box step overs w/ db 22.5/15
20 db one arm devils press 22.5/15
10 wall walk

020525 PERJANTAI

OTM 8
1. 5 muscle snatch @30-40%
2. 12 russian twist

12 min AMRAP w/ partner
5 power snatch 60/40
10 box over jump 60/50
rest while partner completes a round

290425 TIISTAI

ENGINE-WOD

10 rounds
1min farmers walk 24's/16's
1min ski
1min burpee broad jumps
1min bike

030525 LAUANTAI

Max reps of strict pull-ups

030525 LAUANTAI

4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest

040525 SUNNUNTAI

BENCHMARK-WOD

"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16

210425 MAANANTAI

in teams of 3:
A.
9min AMRAP of echo bike calories & box over jumps
B.
9min AMRAP of row calories & kb swings 24/16
C.
9min AMRAP of ski calories & sit-ups
D.
9min AMRAP of shuttle runs & burpee broad jumps

1min rest between amraps

220425 TIISTAI

For quality
turkish get-up
10 – 8 – 6 – 4 – 2
*start lighter, add weight each round

220425 TIISTAI

5 rounds for repetitions
30s sumo deadlfit high pull 50/35
60s rest
30s box step-ups w/ db 25/17.5
60s rest

230425 KESKIVIIKKO

Accumulate 1min chin over bar hold
Accumulate 2min bar hang

3 rounds
10 strict pull-up
20 v-up
30 push-up
2min rest between rounds

240425 TORSTAI

3 sets:
3 tall snatch
3 drop jump
90s rest

3 x 5 hi-hang snatch @50%
3 x 3 hang snatch @60-70%
3 x 2 snatch @70-80%

snatch balance
5 x 2

240425 TORSTAI

STRENGHT-WOD

3 x 20 reps Face pull (korkeilla renkailla)
Rest 1:00

Seated Ring pull-ups (jalat laatikolla tai maassa)
3 x max reps
Rest 2:00

Seated Alternating dumbbell biceps curl
3 x 20rep (10+10)
Rest 2:00

Tempo dips (21X1)
3 x 6-12 reps
Every 3:00 or faster
2 sec down, 1 sec bottom, fast up, 1 sec top

250425 PERJANTAI

For time
30m handstand walk / 10 wallwalk
60 db one arm hang c&j 22.5/15
120 double under
60 db one arm hang c&j 22.5/15
30m handstand walk / 10 wallwalk

260425 LAUANTAI

For time w/ partner
20 rounds (10 for each)
3 power clean 60/40
6 front squat 60/40
9/7 cal row
rest while partner completes a round

270425 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

140425 MAANANTAI

accumulate 1min hanging l-sit hold

5 rounds
1min shuttle run (1 rep = 10m)
1min knees to elbows
1min double under
1min rest

150425 TIISTAI

Sumo deadlift
4 x 8 @60-70% 1rm DL

3 rounds for quality:
20 DB walking lunge
10 DB Squats
15 + 15 s Copenhagen plank
Rest 1:1

150425 TIISTAI

ENGINE-WOD

5 rounds
2min walking lunges w/ db 22.5/15
2min ski
2min wallball 20/14
2min ski

160425 KESKIVIIKKO

(every 90s for 5 rounds
6-8 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed)

4 rounds
2min AMRAP
20 sit-up
AMRAP burpee pull-up
2min REST

170425 TORSTAI

(3 sets:
3 tall jerk
3 drop jump
90s rest)

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-80%
3 x 1+1 @85-90%

170425 TORSTAI

front squat
2 – 2 – 2+ @85% of 1rm

170425 TORSTAI

STRENGTH-WOD

Test Max reps strict pull-ups

Barbell Triceps Extensions
3 x 10 reps at AHAFA.
Rest 1:00

Single arm dumbbell triceps extensions
3 x 10 at AHAFA (each arm)
Rest 1:00 after doing a set on each arm

Bulgarian Split squats 10min TEMPO 30X1
3 x 5 + 5 reps Same weight as last week 6
Rest 2:00

180425 PERJANTAI

PITKÄPERJANTAI SPECIAL

"Chad"
for time
1000 box step ups
(with a weight vest)

190425 LAUANTAI

For time w/ partner
2 rounds
80/70/60 cal row
60 deadlift 90/60
— 3min rest —
4 rounds
40/35/30 cal row
30 hang power clean 60/40

split reps

200425 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

070425 MAANANTAI

3 rounds
3 min AMRAP
10 one arm db hang c&j 22.5/15
8 toes to bar
2 min REST
3 min AMRAP
10 hang power clean 50/35
8 bar over burpee
2 min REST

080425 TIISTAI

Sumo deadlift
4 x 10 @55-65% 1rm DL

080425 TIISTAI

4 rounds for reps
1min box step ups w/ kb 24/16
1min one arm farmers walk w/ kb 32/24
1min rest

080425 TIISTAI

ENGINE-WOD

4 rounds
3min AMRAP: sled push (you go, I go)
3min AMRAP: row
3min AMRAP: 8 box step overs w/ db's 22.5's/15's (you go, I go)
3min AMRAP: bike

090425 KESKIVIIKKO

every 90s for 5 rounds
5-7 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed

090425 KESKIVIIKKO

20 rounds for time:
3 pull-ups
6 push-ups
9 air squats

100425 TORSTAI

3 sets:
3 tall snatch
3 seated box jump
90s rest

100420 TORSTAI

Snatch
3 x 3 @70-75%
3 x 2 @80-85%

100425 TORSTAI

front squat
3 – 3 – 3+ @75% of 1rm

100425 TORSTAI

STRENGTH-WOD

Build to a 1RM course of 3-4 sets.
Then 3 x 1 reps at 80% of 1RM.
Every 3:00 or faster.

Biceps curl
5 x 12 AHAFA (viime vko 10)
Rest 1:00

Bulgarian Split squats 10min TEMPO 20X1
4 x 6 + 6 reps Same weight as last week 8
Rest 2:00

110425 PERJANTAI

OTM 12
1. 10-15s hanging l-sit hold
2. (double) crossovers jumps
3. rest

12 min AMRAP
10 v-up
20 db one arm shoulder to overhead 22.5/15
40 double under

120425 LAUANTAI

For time in teams of 3
120 cal ski
60 devils press 22.5's/15's
15 rope climb
60 devils press 22.5's/15's
120 cal ski

130425 SUNNUNTAI

"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

310325 MAANANTAI

8 rounds
2min AMRAP
15 push jerk 50/35
max cal row (ski)
2min REST

20-15-10 barbell row (AHAFA)
after each set perform
10 barbell overhead triceps extensions

010425 TIISTAI

Sumo deadlift
4 x 12 @50-60% 1rm DL

010425 TIISTAI

4 rounds
12 back rack reverse lunges 60/40
unbroken set of strict knees to elbows (target 5-10)
rest while partner completes a round

010425 TIISTAI

ENGINE-WOD

5 rounds
2min burpee broad jumps
2min ski
2min farmers walk 24's/16's
2min bike

020425 KESKIVIIKKO

OTM 6
3-5 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters 70/50

030425 TORSTAI

3 sets:
3 tall clean
3 seated box jump
90s rest

every 2min for 6 sets
1 clean + 1 hang clean
start @50%, build up in weight

030425 TORSTAI

front squat
5 – 5 – 5+ @65% of 1rm

030425 TORSTAI

STRENGTH-WOD

Weighted Pull Ups
Build to a 3RM course of 3-4 sets.
Then 3 x 1 reps at 100% of 3RM.
Every 3:00 or faster.

Biceps curl
5 x 10 AHAFA
Rest 1:00

Bulgarian Split squats 10min
4 x 8 + 8 reps AHAFA
Rest 2:00

040425 PERJANTAI

20min AMRAP
9 push-up
12 sit-up
15 db hang snatch

3 rounds
15-25s side plank powell raise (both sides)
20 arch rock

050425 LAUANTAI

For time w/ partner
Buy in 100/90/80 cal ski
16 rounds (you go, I go)
12 double kb deadlift 32's/24's
3 wallwalk
Buy out 100/90/80 cal ski

240325 MAANANTAI

3 rounds
20-45s handstand hold
10 turkish sit-up

For time w/ partner
12 rounds (alternating rounds, 6 for each)
12/9 cal row/ski
9 hang power clean 42,5/30
6 handstand push-up / 9 db pushpress 22.5's/15's
rest while partner completes a round

250325 TIISTAI

4 rounds
1min walking lunges w/ db's in front rack 22.5's/15's
1min rest
1min russian swing 32/24
1min rest
1min farmers walk w/ kb's 32's/24's
1min rest

250325 TIISTAI

5min AMRAP
15 v-up
20 back extension

250325 TIISTAI

ENGINE-WOD

5 rounds
90s walking lunges
90s ski
90s wallball 20/14
90s ski
90s box step-ups w/ med. ball 20/14
90s ski

260325 KESKIVIIKKO

Push press
7 x 1
– find 1rm of the day

260325 KESKIVIIKKO

For time
50 one arm devils press 22.5/15
in the beginning of each minute perform 25 double under

270325 TORSTAI

2 x 5 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)

every 20s for 12 rounds
1 pause snatch @50-60% (2s pause at catch)
every 30s for 10 rounds
1 pause snatch @60-70% (2s pause at catch)
every 60s for 8 rounds
1 pause snatch @70-80% (2s pause at catch)

280325 PERJANTAI

Every 90s for 6 rounds
2-5 bar muscle-ups / bar muscle-up progressions

Every 3min for 4 rounds
18 wallball
12 toes to bar

270325 TORSTAI

STRENGTH-WOD

Weighted Pull Ups
Build to a 5RM course of 3-4 sets.
Then 3 x 3 reps at 100% of 6RM.
Every 3:00 or faster.

Ring rows
Max reps in 2 minutes 2 min rest
Max reps in 1 minute 1 min rest
Max reps in 30 seconds

Bulgarian Split squats 10min
3 x 12 + 12 reps AHAFA
Rest 2:00

290325 LAUANTAI

For time
Buy in: 1,5/1,2k row
75 db one arm hang c&j 22.5/15
50 box over jump 60/50
25 db one arm hang cluster
Buy out: 750m/600m row

300325 SUNNUNTAI

BENCHMARK-WOD

"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees

170325 MAANANTAI

ring support hold 3 x 10-15s
ring dip hold 3 x 10-15s

5 rounds
1min ring dips
1min db one arm hang c&j 22.5/15
1min shuttle runs (2 x 7m = 1rep)
1min rest

180325 TIISTAI

Hip thrust
Build to a heavy 8 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (10 reps w/ both legs)
after each set

180325 TIISTAI

2 rounds w/ partner
80 russian swings 32/24 (in sets of 10)
80 wallball 20/14 (in sets of 10)

180325 TIISTAI

ENGINE WOD

4 Rounds (you go, I go)
4 min AMRAP: Run

4 min AMRAP: Burpee Broad Jump
4 min AMRAP: Sled Push

190325 KESKIVIIKKO

Push press
6 x 2
– go for a heavy set of 2

190325 KESKIVIIKKO

OTM 5
3-5 strict pullup + 6-10 push-up
5min REST
5min AMRAP
10 pullup
12 weighted sit-up 20/14

200325 TORSTAI

2 x 5 @30% of 1RM C&J
A. No heels clean pull
B. Muscle clean + press
C. Paused power clean + paused split jerk (2s at catch)

in 12min find your daily 1RM
1 squat clean + 2 front squat + 1 split jerk

every 2,5min for 5 sets
1 clean & jerk @80-85% of daily max
3 high box jumps

200325 TORSTAI

STRENGTH WOD

Weighted Pull Ups
Build to a 6RM course of 3-4 sets.
Then 3 x 2 reps at 100% of 6RM.
Every 3:00 or faster.

Standing close grip upright row
3 x 12 AHAFA
Rest 1:00

Bulgarian Split squats 10min
3 x 8+8 reps AHAFA
Rest 2:00

210325 PERJANTAI

3 rounds
2,5min AMRAP
12/9 cal ski
9 sumo deadlift high pull 40/30
2,5min REST
2,5min AMRAP
12 hang power clean 40/30
9 knees to elbows
2,5min REST

220325 LAUANTAI

For time w/ partner
40 burpee
100 box step overs w/ db 22.5/15
40 burpee
120 db hang snatch 22.5/15
40 burpee
100 reverse lunges w/ db 22.5/15
40 burpee

230325 SUNNUNTAI

BENCHMARK WOD

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

100325 MAANANTAI

4 rounds
3min AMRAP
20/15 cal row / ski
15 db snatch 30/22.5
AMRAP wall walks
3min REST

3 sets:
10 barbell biceps curls
10 barbell overhead triceps extensions

110325 TIISTAI

Hip thrust
Build to a heavy 10 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (8 reps w/ both legs)
after each set

110325 TIISTAI

4 rounds
1min front rack reverse lunges 50/35
30s rest
1min v-ups
30s rest

120325 KESKIVIIKKO

Push press
5 x 3
– go for a heavy set of 3

120325 KESKIVIIKKO

For time:
15 shoulder to overhead 70/50
100 double under
10 shoulder to overhead 70/50
100 double under
5 shoulder to overhead 70/50

130325 TORSTAI

2 x 3 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)

in 10min find your daily 1RM
1 Power snatch + 1 Squat snatch

every 3min for 5 sets
2 squat snatch @80-85% of daily max
3 high box jumps

130325 TORSTAI

STRENGTH

Weighted Pull Ups 16min
Build to a 8RM course of 3 sets.
Then 3 x 3 @100% of 8RM.
Every 3:00 or faster.

Gorilla row 10min
3 x 10+10 AHAFA
Rest 2:00

Bulgarian Split squats 10min
3 x 10+10 reps AHAFA
Rest 2:00

140325 PERJANTAI

CF OPEN 25.3

150325 LAUANTAI

For time in teams of 3
3 rounds
120 double kb deadlift 24's/16's
90 box over jumps 60/50
60 toes to bar

split reps