Author: Wodconnect Buddy

240624 MAANANTAI

(OTM 6
3-6 handstand push-up)

4 rounds
in 90s:
5 thruster 70/50
AMRAP ring dip
90s rest

250624 TIISTAI

Sumo deadlift
3 x 10 @50-60% 1rm DL

250624 TIISTAI

4 rounds
10 back rack reverse lunges 60/40
unbroken set of knees to elbows (target 8-16)
1min rest between rounds

260624 KESKIVIIKKO

For time
1,2k/1k row
90 double under
60 db hang c&j 22.5/15
30 box step over w/ db 22.5/15
60 db hang c&j 22.5/15
90 double under
1,2k/1k row

270624 TORSTAI

Shoulder press
3 x 8
– go for a heavy set of 8

270624 TORSTAI

For time with partner
30 db bench press 22.5's/15's
20 strict pullup
30 db bench press 22.5's/15's
40 pullup

split reps as you wish

280624 PERJANTAI

OTM 20
1 snatch
– start light, add weight if technique
allows

280624 PERJANTAI

Overhead squat
3 x 5 @60-70%

290624 LAUANTAI

Outdoor workout In teams of 3 for time
4 rounds (each do 4 x a+b+c)
A. Run around the building
B. AMRAP of one arm devils press 22.5/15
C. Rest

170624 MAANANTAI

EMOM 20
1. 15/12 cal row
2. 8 hang power snatch 50/35
3. 1 round of "cindy"
4. rest

1 round of cindy:
5 pull-up
10 push-up
15 air squat

180624 TIISTAI

4 rounds
in 2min:
15 toes to bar + AMRAP handstand walk / wall walks
2min rest

3 x 20-30s handstand hold
3 x 10-16 shoulder taps

190624 KESKIVIIKKO

Tempo Front Squat (32×1)
4 x 3 reps @50% of your 1RM front squat.

190624 KESKIVIIKKO

10min AMRAP
12 pistol squat
4 turkish get-up 24/16

200624 TORSTAI

Bench press
10 – 8 – 8 – 6 – 6
– Keep weights easy, around 50-70% 1rm

210624 PERJANTAI

"Juhannustanssit vol 3" (outside)

30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

100624 MAANANTAI

"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds

110624 TIISTAI

For time
6 rounds w/ partner
A. 100 double under + 20 db snatch 22.5/15
B. Max calorie row
B. 100 double under + 20 db snatch 22.5/15
A. Max calorie row

120624 KESKIVIIKKO

Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM

120624 KESKIVIIKKO

4 rounds w/ partner
10 Barbell sit-ups
15+15 One-arm KB sidebends at 32/24 kg
rest while partner completes a round

130624 TORSTAI

Bench press
1 – 1 – 1 – 1 – 1 – 1 – 1
– Find a heavy 1-rep bench press for the day.

130624 TORSTAI

For time:
21 – 15 – 9
double kb deadlift 32's/24's
pull-up

140624 PERJANTAI

3 sets of
2 power snatch + 2 hang power snatch + 2 ohs
Find daily max in following complex
1 power snatch + 1 hang power snatch + 1 ohs

3 rounds for quality
6 snatch grip deadlift @95% 1rm snatch
12+12 one arm db row
12-20 toes to rings

150624 LAUANTAI

20 min AMRAP of:
432m run
3 Rounds:
9 kb swing 32/24
18 walking lunges

030624 MAANANTAI

2 rounds
4min AMRAP of
10 deadlift 100/70
20/15 cal row
2min REST
4min AMRAP of
10 toes to bar
60 double under
2min REST

040624 TIISTAI

For time
10 wall walk
20 burpee pull-up
40 kb swing 24/16
80 walking lunge
5 wall walk
10 burpee pull-up
20 kb swing 24/16
40 walking lunge

050624 KESKIVIIKKO

Back squat
7 x 6 @80-90% of 6RM.

050624 KESKIVIIKKO

5 rounds w/ partner
10 russian twist 20/14
15 wallball 20/14
rest while partner completes a round

060624 TORSTAI

Bench press
3 – 3 – 3 – 3 – 3+
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for
more than 3 reps in that final set without pushing
to failure.

060624 TORSTAI

5min AMRAP
12 one arm db pushpress 22.5/15
6 ring dip

070624 PERJANTAI

OTM 5: 6 power clean @50% 1rm
1min rest
OTM 5: 4 power clean @65%
1min rest
OTM 5: 2 power clean @80%

3 rounds for quality
8 snatch grip deadlift @85% 1rm snatch
10+10 one arm db row
10 barbell rollout

080624 LAUANTAI

For time w/ partner
120 db one arm thruster 22.5/15
60 box over jump 60/50
3 rounds of running around the building (outside)
60 box over jump 60/50
120 db one arm thruster 22.5/15

split thrusters and burpees, both run

270524 MAANANTAI

"Partner Tommy V"
For time with a partner:
21 thrusters 50/35
12 rope climbs
15 thrusters 50/35
9 rope climbs
9 thrusters 50/35
6 rope climbs

Each partner completes the designated number
of thrusters, then split rope climbs as needed.

280524 TIISTAI

5 sets for max repetitions
On a 3 min clock complete:
500/400m row
8 burpee over rower
in the remaining time perform
max reps alternating db snatches 22.5/15
rest 3min between sets

result is the amount of db snatches completed

290524 KESKIVIIKKO

Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.

290524 KESKIVIIKKO

For time
80 v-up
every time you break a set
perform 12 back extension

300524 TORSTAI

Bench press
5 – 5 – 5 – 5 – 5+
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for
more than 5 reps in that final set without pushing
to failure.

300524 TORSTAI

Every 3min for 3 rounds
set of strict pull-ups (80% effort)
8 db double hang power clean 22.5's/15's

310524 PERJANTAI

OTM 20
1-5: 5 power snatch @50% 1rm
6-10: 4 power snatch @60%
11-15: 3 power snatch @70%
16-20: 2 power snatch @80%

3 rounds for quality
10 snatch grip deadlift @75% 1rm snatch
8+8 one arm db row
20m+20m one arm farmers walk

010624 LAUANTAI

For time w/ partner
6 rounds of
A. 10 goblet squat +
15 kb sumo deadlift hi-pull 24/16
B. run around the building

alternate between a&b, both
perform 6 rounds of a&b

020624 SUNNUNTAI

BENCHMARK WOD

"J.T"
For time
21 – 15 – 9
handstand push-up
ring dip
push-up

200524 MAANANTAI

4 rounds
1min shuttle run (1rep = 2x7m)
1min toes to rings
1min db snatch 22.5/15
1min wall walk
1min rest

210524 TIISTAI

For time w/ partner
100 cal ski
90 power snatch 40/30
80 cal ski
70 hang power snatch 40/30
60 cal ski
50 overhead squat 40/30
40 cal ski

split reps

220524 KESKIVIIKKO

Front Squat
5 x 5 @60% of your 1RM front squat.
Do one set every 3 minutes
Squat down slowly, stand up fast without a pause in the
bottom position, and pause for 3s in the top position

220524 KESKIVIIKKO

5 rounds
in 1min: 10 pullup + AMRAP of wallballs 20/14
1min rest

230524 TORSTAI

15min AMRAP in teams of 3
1-3 ring muscle-up / ringdip
6 russian swing 32/24
9 v-up

each perform full rounds

240524 PERJANTAI

jerk in split 2 x 5
jerk balance 3 x 3
behind the neck split jerk 3 x 3

pause split jerk 3 x 3 @50-60% 1rm
(2s pause in dip & catch)
pause split jerk 3 x 2 @65-75% 1rm
(2s pause in catch)
split jerk 3 x 1 @80-90%

250524 LAUANTAI

For repetitions in teams of 3:
8min amrap of echo bike calories
8min amrap of one arm devils press 22.5/15
8min amrap of row calories
8min amrap of box step overs with db 22.5/15
2min rest between amraps

260524 SUNNUNTAI

"Loredo"

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run

130524 MAANANTAI

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

130524 MAANANTAI

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

140524 TIISTAI

3 rounds
2min AMRAP
8 toes to rings
32 double under
2min REST
2min AMRAP
8 handstand push-up
12 box jump 60/50
2min REST

150524 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of 8RM BS
Rest 3min between sets

150524 KESKIVIIKKO

For time w/ partner
100 box step-ups w/ db's 22.5's/15's

split reps

160524 TORSTAI

For time:
1k/850m row
rest 3min then
100 sit-ups & 60 burpees
rest 3min then
1k/850m row

Partition the sit-ups & burpees as needed.

170524 PERJANTAI

no heels snatch pull 2 x 5
muscle snatch 2 x 5
paused power snatch 2 x 5 (2s pause on catch)
paused squat snatch 2 x 3 (2s pause on catch)

OTM 9
1 power snatch + 1 squat snatch @70%
1min rest
every 90s for 6 rounds
1 power snatch + 1 squat snatch @80%

180524 LAUANTAI

3 rounds
6 strict weighted pull-up
10 bent row
2min rest

180524 LAUANTAI

3 rounds
in 12min: 8 deadlift 100/70 + AMRAP pullups
1min REST
–2min rest between–
3 rounds
in 12min: 6 deadlift 130/90 + AMRAP chest to bars
1min REST

190524 SUNNUNTAI

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

060524 MAANANTAI

3 sets
5 thruster + 5 power snatch
1min rest between sets

060524 MAANANTAI

10min AMRAP
10 thrusters 50/35
10 power snatch 50/35

070524 TIISTAI

(OTM 8
1. 1-2 legless rope climb
2. 15-30s handstand hold)

for time
6 rope climb
30 db one arm hang c&j 22.5/15
6 wall walk
30 db one arm hang c&j 22.5/15
6 rope climb

080524 KESKIVIIKKO

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

080524 KESKIVIIKKO

4 rounds
in 1min:
15 v-up
AMRAP double db deadlift 30's/22,5's
1min rest

090524 TORSTAI

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

Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats

100524 PERJANTAI

no heels low hang clean pull 2 x 5
low hang muscle clean 2 x 5
paused low hang power clean 2 x 3
(2s pause on catch)

OTM 7
2 low hang power clean @70%
1min rest
OTM 7
2 power clean @80%

110524 LAUANTAI

A.
5min AMRAP
5 strict toes to bar
15 back extension

110524 LAUANTAI

B.
10min AMRAP w/ partner
max calories on a ski erg
*non-working partner holds a plank
*switch as needed

120524 SUNNUNTAI

BENCHMARK-WOD

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

290424 MAANANTAI

For time
20 rounds w/ partner (both do 20 rounds)
1 cluster 70/50
3 front squat 70/50
5 toes to bar
rest while partner completes a round

300424 TIISTAI

3 rounds for repetitions
2min AMRAP
3 chest to bar pull-up + 6 push-up
1min REST
2min AMRAP
burpee shuttle run (1 rep = burpee + 7m)
1min REST
2min AMRAP
row (cal)
1min REST

020524 TORSTAI

Back squat
5 x 10 @80-90% of 10RM BS

020524 TORSTAI

3 rounds for repetitions
1min kb sumo deadlift high-pull 32/24
1min sit-up
1min kb russian swing 32/24
1min rest

030524 PERJANTAI

no heels hang snatch pull 2 x 5
hang muscle snatch 2 x 5
paused hang power snatch 2 x 5
(2s pause on catch)

every 30s for 8 rounds
1 low hang power snatch @70%
every 45s for 8 rounds
1 power snatch @80%

040524 PERJANTAI

For time
100 double under / 200 single under
40 handstand push-up
60/50 cal ski
40 shoulder to overhead 60/40
100 double under / 200 single under

050524 SUNNUNTAI

"Eleanor"

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

220424 MAANANTAI

25min AMRAP w/ partner
20 wall-ball shots 20/14
10 bar muscle-up
5 wall walk + burpees

split reps

230424 TIISTAI

6 rounds for repetitions
30s ski
30s rest
30s double kb hang c&j 24's/16's
30s rest
30s ski
30s rest
30s v-up
30s rest

240424 KESKIVIIKKO

Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause
in the bottom position, and pause for 3s in top position.

240424 KESKIVIIKKO

4 rounds w/ partner
20 db one arm hang squat clean 30/22.5
20 pistol squat

split reps

250424 TORSTAI

OTM 12
1. set of strict pull-ups (target 5-10)
2. set of db shoulder press (target 8-12)
3. rest

240424 TORSTAI

7min AMRAP
12 db one arm shoulder to overhead 22.5/15
8 db over burpee

260424 PERJANTAI

(no heels clean pull 2 x 5
muscle clean 2 x 5

paused power clean
3 x 3 (2s pause at knee & catch)
3 x 3 (2s pause at catch))

power clean
4 x 2 @70-85%
3 high box jump after each set

270424 LAUANTAI

CF quarterfinals event 1
4 rounds for repetitions
1min snatch 60/40
1min row (cal)
1min db box step-ups 22.5's/15's
1min rest

280424 SUNNUNTAI

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