Author: Wodconnect Buddy

160924 MAANANTAI

Every 2min for 4 rounds
A.
10 power snatch 42.5/30
10 overhead squat 42.5/30
B.
10 pull-up
10 target burpee

alternate between a&b

170924 TIISTAI

Back squat (wave 2)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm)

170924 TIISTAI

4 rounds (4R for both)
15 double kb deadlift 32's/24's
12 russian swing 32/24
9 goblet squat 32/24
rest while partner completes a round

180924 KESKIVIIKKO

Partner J.T
42-30-18 reps for time of:
Handstand push-ups
Ring dips
Push-ups

split reps

190924 TORSTAI

5 rounds for repetitions
1min row
1min sit-up
1min shuttle run (1 rep = 7m)
1min toes to rings
1min rest

190924 TORSTAI STRENGTH

Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

190924 TORSTAI STRENGTH

Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%

200924 PERJANTAI

Pause clean pull + pause clean
4 x 1+2 @30-45%

Hang clean pull + hang clean
3 x 1+3 @50-60%

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

Clean pull + clean
3 x 1+1 @70-80%

210924 LAUANTAI

2 rounds
4min AMRAP
2 rope climb
60 double under
2min REST
4min AMRAP
6 one arm devils press 22.5/15
12 box step overs w/ db 22.5/15
2min REST

220924 SUNNUNTAI

"Filthy Fifty"
For time
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

090924 MAANANTAI

28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)

100924 TIISTAI

Back squat
5 x 3 @85-90% of 3rm

100924 TIISTAI

5 rounds
10 db squat snatch 22.5/15
10 kb sumo deadlift high pull 32/24
rest while partner completes a round

110924 KESKIVIIKKO

5min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 sit-up

110924 KESKIVIIKKO

For time
40 shoulder to overhead 50/35
30 burpee
20 chest to bar pullup

120924 TORSTAI

Ring muscle-up technique

5 rounds
1min ring muscle-up
1min crossover jump
1min back extension

130924 PERJANTAI

4 sets
5 muscle snatch + 3 high box jump
1min rest

press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @40-55%
snatch balance 3 x 2 @60-70%
overhead squat 3 x 3 @60-80%

30 snatch grip barbell row & 30 behind the neck press

140924 LAUANTAI

6 sets:
On a 1:30 clock:
:45 max-calorie ski
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

150924 SUNNUNTAI

BENCHMARK-WOD

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

120924 TORSTAI

STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60%
laske painot: 1RM x 90%

120924 TORSTAI

STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60%
laske painot: 1RM x 90%

020924 MAANANTAI

15 rounds w/partner
1 clean & jerk 90/60
3 box jump 75/60
6 wallball 20/14
rest while partner completes a round

you go, I go
15 rounds for both

030924 TIISTAI

Back squat
5 x 4 @80-85% of 3rm

030924 TIISTAI

4 rounds
in 90s
20 sit-up
AMRAP box step overs w/ dbs 22.5's/15's
90s REST

040924 KESKIVIIKKO

(3 rounds
5-8 strict chest to bar pull-up
8 double db pushpress
2min rest)

8min AMRAP
10 push-up
16 db snatch 22.5/15

050924 TORSTAI

For time
1,2k/1k row
60 deadlift 80/55
40 toes to bar
60 kb swing 24/16
40 v-up
600m/500m row

060924 PERJANTAI

Find daily max in the following complex (10min)
Squat clean + hang squat clean + 2 front squat

then perform 4 sets every 2min of
squat clean + hang squat clean @80% of daily max

30 barbell row & 30 lu raises

070924 LAUANTAI

10min AMRAP
3 wallwalk
9 one arm devils press 22.5/15

070924 LAUANTAI

10min AMRAP
7 ring dip
49 double under

080924 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

050924 TORSTAI

STRENGTH
Wendler week 3

Deadlift 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

050924 TORSTAI

STRENGTH
Wendler week 3

Bench press 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

260824 MAANANTAI

"Laura"
21min AMRAP w/ partner
30 cal row
20 burpee over the rower
10 power clean 70/50

split reps

270824 TIISTAI

Back squat
5 x 5 @75-80% of last weeks 3rm

270824 TIISTAI

3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min v-up
30s rest

280824 KESKIVIIKKO

(3 x 5 Weighted pull-up or
OTM 6
1 negative pull-up)

"Jackie"
For time
1k row
50 thruster 20/15
30 pullup

290824 TORSTAI

(Accumulate 2min handstand hold &
1min l-sit hold)

18min AMRAP in teams of 3
3 strict handstand push-up
3 strict toes to bar
6 sumo deadlift high-pull 50/35

300824 PERJANTAI

snatch pull + pause snatch (2s pause at catch)
4 x 1+2 @50-70%

Find daily max in the following complex:
hang snatch + snatch + snatch balance + overhead squat

30 snatch grip barbell row & 30 behind the neck press

310814 LAUANTAI

6 rounds
1min double under
1min db one arm shoulder to overhead 22.5/15
1min shuttle run (6m = 1rep)
2min rest

010924 SUNNUNTAI

BENCHMARK 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

190824 MAANANTAI

8 rounds for repetitions
1min db snatch 22.5/15
1min burpee box jump 60/50
2min rest

200824 TIISTAI

Back squat
Find daily 3RM

200824 TIISTAI

4 rounds
12 back rack reverse lunges 60/40
15 weighted sit-up 20/14
rest while partner completes a round

210824 KESKIVIIKKO

(OTM 12
1. 3-7 strict c2b pull-up
2. 8+8 db shoulder press
3. rest)

For time
60 double under
6 wall walk
120 double under
18 handstand push-up
60 double under

220824 TORSTAI

Every 2min for 5 rounds
A. 30s toes to bar
B. 30s overhead squat 60/42,5
C. 30s row (cal)

230824 PERJANTAI

From 0:00-6:00:
Find a 5-rep-max power clean
From 6:00-12:00:
Find a 3-rep-max power clean
From 12:00-18:00:
Find a 1-rep-max power clean

30 barbell row & 30 lu raises

240824 LAUANTAI

25min AMRAP with partner
30 deadlift 100/70
40 db one arm thruster 22.5/15
50 cal ski

250824 SUNNUNTAI

BENCHMARK-WOD

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

120824 MAANANTAI

"Morrison" w/ partner
50-40-30-20-10 reps for time:
Wall-ball shots 20/14
Box jumps 60/50
KB swings 24/16
– Step down from the box.

130824 TIISTAI

Every 2min for 3 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 12 toes to rings + 16 back extension
3. 10 kb deadlift + 40m farmers walk
4. 15 side crunch + 20s side plank hold (both sides)

140824 KESKIVIIKKO

5 rounds with partner
60 deadlift 60/40
40 hang power clean 60/40
20 shoulder to overhead 60/40

split reps

150824 TORSTAI

3 rounds
2min AMRAP
3 bar muscle-up
30 double under
2min AMRAP
row (calories)
2min REST

160824 PERJANTAI

3 rounds
3 tall snatch
5 box jump
2min rest

hi-hang snatch 3 x 3
paused hang snatch 3 x 2 (2s pause at catch)
snatch balance + overhead squat 4 x 2+3

100 hollow rock & 100 back extension

170824 LAUANTAI

5 min AMRAP
3 strict pull-up
6 push-up
9 squat
5min REST
5 min AMRAP
6 pullup
9 wallball
12 db one arm shoulder to overhead 22.5/15
5min REST
accumulate 2min l-sit hold

180824 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

050824 MAANANTAI

4 rounds for repetitions
1min wallball 20/14
1min toes to bar
1min box jump 60/50
1min row (cal)
1min rest

060824 TIISTAI

Clean pull
4 x 2 @90-100% 1rm clean

060824 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

070824 KESKIVIIKKO

18min AMRAP w/ partner
10/8 cal ski
4 front squat 70/50
1 rope climb

alternating rounds w/ partner

080824 TORSTAI

Push press
4 – 3 – 3 – 2 – 2
– start @70% and add weight as needed

080824 TORSTAI

4 rounds
in 90s:
2-3 wall walk
AMRAP one arm devils press 30/22.5
90s REST

090824 PERJANTAI

Snatch pull + hang power snatch
2 x 1 + 3 @50-60%
2 x 1 + 2 @60-70%
3 x 1 + 1 @75-85%

30 barbell sit-ups & 60 arch rock

100824 LAUANTAI

For time
1 mile run
then 3 rounds
100 double under
50 reverse lunges
25 sit-ups

050824 MAANANTAI

4 rounds for repetitions
1min wallball 20/14
1min toes to bar
1min box jump 60/50
1min row
1min rest

060824 TIISTAI

Clean pull
4 x 2 @90-100% 1rm clean

060824 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

070824 KESKIVIIKKO

18min AMRAP w/ partner
10/8 cal ski
4 front squat 70/50
1 rope climb

alternating rounds w/ partner

080824 TORSTAI

Push press
4 – 3 – 3 – 2 – 2
– start @70% and add weight as needed

080824 TORSTAI

4 rounds
in 90s:
2-3 wall walk
AMRAP one arm devils press 30/22.5
90s REST

090824 PERJANTAI

Snatch pull + hang power snatch
2 x 1 + 3 @50-60%
2 x 1 + 2 @60-70%
3 x 1 + 1 @75-85%

30 barbell sit-ups & 60 arch rock

100824 LAUANTAI

For time
1 mile run
then 3 rounds
100 double under
50 reverse lunges
25 sit-ups

290724 MAANANTAI

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

300724 TIISTAI

Clean pull
4 x 3 @80-90% 1rm clean

300724 TIISTAI

3 rounds
21 deadlift
15 hang power clean
9 front squat
@60/42,5

310724 KESKIVIIKKO

For time w/ partner
2k row
200 db snatch 22.5/15
100 sit-up
1k row

split reps

010824 TORSTAI

Push press
4 x 4
– go for a heavy set of 4

010824 TORSTAI

3 rounds
2min AMRAP
3 ring muscle-up / 6 ring dip
9 kb russian swing 32/24
2min REST

020824 PERJANTAI

Clean & jerk waves
1. 1 clean + 3 split jerk
2. 1 clean + 2 split jerk
3. 1 clean + 1 split jerk
– 3 waves, 1 set every 2min
– start @70%-75%-80%

30 barbell rollouts & 60 back extensions

220724 MAANANTAI

For time
2 rounds alternating w/ partner
A. 500/450m ski
B.1 round of:
20 box over jump 60/50
15 handstand push-up
10 box over jump 60/50
5 wall walk

230724 TIISTAI

Clean pull
4 x 5 @70-80% 1rm clean

230724 TIISTAI

For time w/ partner
12 rounds
1 squat clean 100/70
3 bar over burpee
5 toes to bar
rest while partner completes a round
both do 12 rounds

240724 KESKIVIIKKO

6 rounds
1min wallball 20/14
1min reverse lunges w/ db overhead 22.5/15
1min crossover jump
1min rest

Score for each movement is the lowest number
of reps (or calories on the rower) performed in
any of the 6 rounds, for example 15+15+30= 60

250724 TORSTAI

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

250724 TORSTAI

4 rounds
90s AMRAP
10 db one arm shoulder to overhead 30/22,5
8 pull-up
90s REST

260724 PERJANTAI

On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm

100 One arm kb side bends

270724 LAUANTAI

in teams of 4 (or 5)
8min AMRAP
echo bike calories
at 8:00
run 4 laps around the building
rest 2min after run then perform
half of the calories from 1st amrap

result is time + calories

150724 MAANANTAI

25min AMRAP w/ partner
A. 2 rounds of
16 db snatch 22.5/15
8 db over burpee
B. easy rowing

alternate between a & b

160724 TIISTAI

(4 rounds for quality
8+8 one legged deadlift
10 hip thrust
12 russian twist
14 back extension)

For time
20 turkish get-up 24/16

170724 KESKIVIIKKO

5 rounds
in 1min:
1-3 bar muscle-up
6 box over jump
AMRAP wallball 20/14
2min rest

180724 TORSTAI

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min double under
1min rest
2min v-ups
1min rest

190724 PERJANTAI

btn push jerk 3 x 5
push jerk w/ 2s pause on dip 2 x 3
push jerk w/ 2s pause on catch 3 x 3

Power clean + Push jerk
2 x 1+3 @60%
2 x 1+2 @70%
2 x 1+1 @80%
1 set every 2min

200724 LAUANTAI

Every 4min for 3 rounds (outdoor workout)
A. 100m one arm farmers walk 32/24
B. 30 push-up & 60 jumping split squat
C. run around the building