Author: Wodconnect Buddy

280823 MAANANTAI

TESTIPÄIVÄ 1

Max reps of strict pullups

280823 MAANANTAI

TESTIPÄIVÄ 1

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

290823 TIISTAI

OTM 16
1. 5-15s hanging l-sit hold
2. 20-30 (double) crossover jumps
3. 8-12 knees to elbows
4. 15 back extension

290823 TIISTAI

6min AMRAP
50 double under / 100 single under
20 sit-up

300823 KESKIVIIKKO

TESTIPÄIVÄ 2

Find 1RM Back squat

300323 KESKIVIIKKO

TESTIPÄIVÄ 2

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

310823 TORSTAI

4 rounds
2min AMRAP of weighted box step overs 22.5/15
2min AMRAP of wall walks
2min AMRAP of easy paced skiing
2min rest

010923 PERJANTAI

TESTIPÄIVÄ 3

Find 3RM power snatch

010923 PERJANTAI

TESTIPÄIVÄ 3

"Ingrid"
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

020923 LAUANTAI

25min AMRAP with partner
30 deadlift 100/70
40 weighted sit-up 20/14
50 wallball 20/14

210823 MAANANTAI

For time:
4 rounds
10 db snatch 22.5/15
6 db over burpee
3min rest
2 rounds
20 db snatch 22.5/15
12 db over burpee
3min rest
40 db snatch 22.5/15
24 db over burpee

220823 TIISTAI

10!
Back squat @60% 1RM
after each round perform 1 (legless) rope climb

230823 KESKIVIIKKO

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of handstand push-ups.

240823 TORSTAI

4 rounds for repetitions
1min ski (cal)
1min toes to bar
1min double under
1min sit-up
1min back extension
1min rest

250823 PERJANTAI

From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean

260823 LAUANTAI

5min AMRAP
12 db one arm hang power clean 22.5/15
8 box over jump 60/50

260823 LAUANTAI

5min AMRAP
12 db one arm hang power clean & jerk 22.5/15
8 box step over with db 22.5/15

140823 MAANANTAI

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

split reps

150823 TIISTAI

For time:
50 – 40 – 30 – 20 – 10
Push-up
Single leg squat

160823 KESKIVIIKKO

3 rounds (easy paced workout)
5min AMRAP
16 db one arm hang clean & jerk 22.5/15
8 burpee box over
5min AMRAP
row

170823 TORSTAI

On the minute for 24min
1. (legless) rope climb
2. handstand walk / hold
3. strict knees to elbows
4. rest

180823 PERJANTAI

3 rounds
3 hi-hang power snatch @30-40%
3 box jump
1-2min rest

OTM 10
1 hang power clean + 1 power clean @60-80%

3 rounds
15 russian twist
10 snatch grip barbell row
10 btn snatch grip pushpress

190823 LAUANTAI

WOD-LIIGA

100823 TORSTAI

For time:
12 – 9 – 6 – 3 pushjerk 80/55
after each set perform 50 double unders

070823 MAANANTAI

"Barbara" with partner
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 1,5 minutes between rounds.
Split reps

080823 TIISTAI

(3 rounds for quality
10 sumo stance goblet squat
10+10 side bends
8+8 one legged deadlift)

3 rounds for repetitions
1min AMRAP of back squats 90/60
2min rest
1min AMRAP of KB russian swings 32/24
2min rest

090823 KESKIVIIKKO

For time
1k/850m row
50 db snatch 22.5/15
30 box step overs w/ db 22.5/15
10 wall walk
500/450m row
25 db snatch 22.5/15
15 box step overs w/ db 22.5/15
5 wall walk

100823 TORSTAI

Shoulder press
5 – 5 – 3 – 3 – 1 – 1 – 1
65-75% of the sets of 5, 75-85% on the sets of 3
85-95% on the sets of 1.

110823 PERJANTAI

On the minute for 10min
1 squat clean
start @60% of 1rm, add weight if technique allows

110823 PERJANTAI

Front squat
3 x 2 @85-90%

120823 LAUANTAI

7min AMRAP
12 cal ski
8 one arm devils press 22.5/15

120823 LAUANTAI

7min AMRAP
12 double kb deadlift 24'a/16's
8 toes to bar

310723 MAANANTAI

"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14

010823 TIISTAI

Weighted pullup 4 x 5 or
every 90s for 6 rounds: 4-8 strict pull-up

010823 TIISTAI

every 4min for 4 rounds
300/250m row
15 pullup / jumping pullup

020823 KESKIVIIKKO

Thruster
5 – 4 – 3 – 2 – 1

020823 KESKIVIIKKO

3 rounds
10 front squat 80/55
20 v-up
2min rest

030823 TORSTAI

20min AMRAP with partner
6 rope climb
24 toes to bar
36 box over jump

040823 PERJANTAI

Every 2 min for 10 rounds
1 power snatch
1 hang squat snatch
1 high hang squat snatch
start @50% 1rm snatch, add weight if technique allows

040823 PERJANTAI

Front squat
3 x 3 @80-85%

240723 MAANANTAI

"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

250723 TIISTAI

10!
deadlift 130/90
bench press 90/55

260723 KESKIVIIKKO

every 4min for 3 rounds
1. 500m row
2. 2 rounds of
50 double under
12 wallball 20/14

270723 TORSTAI

every 2,5min for 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and
maintain for all 5 sets.

270723 TORSTAI

for time:
21 – 15 – 9 shoulder to overhead 60/42,5
after each set 10m handstand walk or
4 wall walk

280723 PERJANTAI

4 sets:
1 clean pull + 1 power clean + 1 hang squat clean @60-70%
4 sets:
1 power clean + 1 hang squat clean 75-85%

280723 PERJANTAI

´Front squat
3 x 5 @75%

290723 LAUANTAI

Partner workout
For time:
120 – 80 – 40
ski calories & weighted box step ups
after each round both perform 10 ring dip

170723 MAANANTAI

For time with partner
100 cal ski
60 front squat 50/35
80 cal ski
40 front squat 50/35
60 cal ski
20 front squat 50/35

180723 TIISTAI

4 rounds
1min turkish get-up
1min hip thrust
1min back rack reverse lunges
1min v-ups
1min rest

190723 KESKIVIIKKO

20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60

200723 TORSTAI

(On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup)

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest

210723 PERJANTAI

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

220723 LAUANTAI

every 5min for 6 rounds
20 db snatch 22.5/15
run around the building

100723 MAANANTAI

3 rounds
3min AMRAP
15 toes to bar
20 wallball 20/14
2min REST
3min AMRAP
ski calories
2min REST

110723 TIISTAI

every 3min for 3 rounds
5 deficit deadlifts @70-80%

110723 TIISTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

120723 KESKIVIIKKO

5 min AMRAP
9 handstand push-up
6 devils press 22,5's/15's

120723 KESKIVIIKKO

5 min AMRAP
3 wall walk
9 one arm devils press 22,5/15

130723 TORSTAI

For time with partner
60 box over jump 60&/50
90 kb swing 24/16
120 sit-up
90 kb swing 24/16
60 box over jump 60&/50

140723 PERJANTAI

Clean & Jerk waves
3 rounds (one set every 2min)
1+3 clean + jerk @60%
1+1 clean + jerk @70%
1+1 clean + jerk @80%
*you may add weight each round if technique allows

140723 PERJANTAI

every 2,5min for 5 sets
2 tempo front squat (21×1) @75-85% 1rm

150723 LAUANTAI

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

030723 MAANANTAI

"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5

1 round of "Cindy":
5 pull-up
10 push-up
15 squat

040723 TIISTAI

every 3min for 3 rounds
8 deficit deadlift @60-70%

040723 TIISTAI

4 rounds for quality
10 hip thrust
15 russian kb swing
15 v-up
20 back extension

050723 KESKIVIIKKO

Push jerk
4 x 5 @50-70% 1rm

050723 KESKIVIIKKO

for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

060723 TORSTAI

25min AMRAP w/ partner
1,5k/1,2k row
60 sit-up
10 rope climb

070723 PERJANTAI

(3 rounds
3 tall snatch + 3 box jump
rest 1-2 min between rounds)

every 2,5min for 5 rounds
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch

070723 PERJANTAI

every 2,5min for 5 sets
3 tempo front squat (21×1) @65-75% 1rm

080723 LAUANTAI

3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee