Author: Wodconnect Buddy

130323 MAANANTAI

Pushpress
10 – 8 – 6 – 4 – 2
start @50-60% 1rm, add weight each
round

130323 MAANANTAI

3 rounds
2min AMRAP
8 shoulder to overhead 70/50
8 chest to bar pullup
2min REST

140323 TIISTAI

Partner workout
20min AMRAP
A. row for calories
B. 1 round of
20 db one arm hang c&j 22.5/15
15 box step overs w/ db 22.5/15
alternate between A & B

(6 tabata intervals of v-ups & back extensions)

150323 KESKIVIIKKO

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

150323 KESKIVIIKKO

for time:
15 – 12 – 9
front squat 80/55
bar over burpee

160323 TORSTAI

OTM 10
1. 1-5 bar muscle-up / progressions
2. 2+2 turkish get-up

160323 TORSTAI

10min AMRAP
20 sit-up
20 back extension
20 kb swing 24/16

170323 PERJANTAI

OTM 4
5 power clean @45-50% 1rm pc
1min rest
OTM 4
4 power clean @55-60% 1rm pc
1min rest
OTM 4
3 power clean @65-70% 1rm pc
1min rest
OTM 4
2 power clean @75-80% 1rm pc
1min rest
OTM 4
1 power clean @85-90% 1rm pc

180323 LAUANTAI

Wod liiga laji 3

060323 MAANANTAI

For time
10!
power clean 50/35
hang squat clean
shoulder to overhead

070323 TIISTAI

OTM 8
1. 3-6 strict pull-up
2. 5-10 push-up

070323 TIISTAI

4 rounds
1min row
1min toes to bar
1min double under
1min rest

080323 KESKIVIIKKO

Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of 12RM

080323 KESKIVIIKKO

Partner workout
5 rounds (you go, I go)
10 box jump 60/50
15 wallball
rest while partner completes a round
(both do 5 rounds)

090323 TORSTAI

(4 Rounds
1min Handstand walk / wall walk + 5s handstand hold
1min rest)

3 rounds for time:
15 deadlift 100/70
15 handstand push-up

100323 PERJANTAI

OTM 6
2 pause snatch @50-60% 1rm
(1s pause on knees & catch)
OTM 6
2 pause snatch @65-75% 1rm
(2s pause on catch)

(3 rounds
10 snatch deadlift @60% 1rm snatch
20 russian twists
1,5min rest)

110323 LAUANTAI

30min AMRAP in teams of 3
60 cal ski
45 one arm devil's press 22.5/15
60 cal ski
45 one arm db hang cluster 22.5/15

270223 MAANANTAI

On the minute for 25min
1. 4-6 strict toes to bar
2. 10-14 box over jump
3. 8-15 toes to rings
4. 8-12 weighted box step over 22.5/15
5. 15-20 back extension

280223 TIISTAI

20min AMRAP
25 burpee
15 body weight back squat

010323 KESKIVIIKKO

5 rounds
in 2min:
16/12 cal ski
AMRAP wall walk
2min rest

020323 TORSTAI

For time with partner
100 – 80 – 60 cal row
80 – 60 – 40 sumo deadlift high pull 45/30
60 – 40 – 20 pullup

030323 PERJANTAI

every 1,5min for 3 sets
5 muscle snatch @30-40%

every 1,5min for 4 sets
3 hi-hang snatch @40-60%

every 2min for 3 sets
2 snatch balance + 2 overhead squat @50-70%

every 2min for 3 sets
1 snatch balance + 3 overhead squat @60-80%

040323 LAUANTAI

CF Open 23.3

250223 LAUANTAI

CF OPEN 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups (scaled: target burpee)
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

250223 LAUANTAI

CF OPEN 23.2

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

200223 MAANANTAI

Find 1RM of
weighted pull-up or
OTM 8
1 slow strict pull-up / 1 negative pull-up

200223 MAANANTAI

3 rounds
2min AMRAP
8 chest to bar
10 db hang c&j 22.5/15
2min row for calories
2min REST

210223 TIISTAI

Deadlift
5 x 4 @75-85%

210223 TIISTAI

5 rounds
in 1min
8 front rack reverse lunges 70/50
AMRAP deadlift 70/50
1min REST

220223 KESKIVIIKKO

For time
2 rounds
1k/850m row
50 wallball 20/14
40 box over jump 60/50
30 burpee

(3 rounds
15s side plank dip + 15s side plank hold R
15s side plank dip + 15s side plank hold L
15s hollow rock + 15s hollow hold
30s rest)

230223 TORSTAI

For time
4 – 3 – 2 rope climb
12 – 9 – 6 power snatch 60/40
(cap 6min)

230223 TORSTAI

for time:
15 – 12 – 9 deficit handstand push-up
9 – 7 – 5 thruster 60/40
(cap 6min)

240223 PERJANTAI

For time and quality:
15 power clean + push jerk @50%
1min rest
12 power clean + push jerk @65%
1,5min rest
9 power clean + push jerk @75%
2min rest
6 power clean + push jerk @85%

(3 rounds
15 barbell side bends
8-12 barbell rollouts
rest as needed )

250223 LAUANTAI

CF Open 23.2

180223 LAUANTAI

CF Open 23.1
Complete as many reps as possible in 14 min of:

60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 60/43
20 muscle-ups

scaled:
Complete as many reps as possible in 14 min of:
60-calorie row
50 hanging knee raises
40 wall-ball shots 14710
30 cleans 43/30
20 chin-over-bar pull-ups

130223 MAANANTAI

Deadlift
4 x 6 @70-80%

130223 MAANANTAI

2 Rounds
3min AMRAP
12 deadlift 80/55
10 box jump 60/50
2min REST
3min AMRAP
6 front squat 80/55
8 bar over burpee
2min REST

140223 TIISTAI

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 push-ups
15 squats

split repetitions with a partner.

150223 KESKIVIIKKO

On the minute for 25min
1. ski
2. toes to bar
3. ski
4. wall walk
5. rest

(3 rounds
10+10 side plank dip
20 mountain climber
1min rest)

160223 TORSTAI

Pushpress
Find daily 2RM

160223 TORSTAI

For time:
90 double under / 150 single under
15 shoulder to overhead 60/40
60 double under / 100 single under
12 shoulder to overhead 60/40
30 double under / 50 single under
9 shoulder to overhead 60/40

170223 PERJANTAI

5 rounds
2min AMRAP
squat snatch
1min REST

50% – 60% – 70% – 80% – 90% of 1RM

(3 rounds
8 snatch grip barbell row
12-16 v-up
1min rest )

180223 LAUANTAI

CF Open 23.1

060223 MAANANTAI

"CF Open 16.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30
Bar over burpees

070223 TIISTAI

Deadlift
4 x 8 @60-70%

070223 TIISTAI

For time
2 rounds
15 deadlift 100/70
20 toes to bar
2 rounds
25 deadlift 80/55
30 sit-up

080223 KESKIVIIKKO

3 rounds
3min AMRAP
15/12 cal row
12 db hang c&j 22.5/15
1min REST
3min AMRAP
12 db snatch 22.5/15
8 weighted box step overs 22.5/15
1min REST

090223 TORSTAI

Find 2RM of
weighted pull-up or
every 2min for 4 rounds
unbroken set of strict pull-ups
(target 4-10 reps)

090223 TORSTAI

Every 3min for 5 rounds
10 – 8 – 6 – 4 – 2 bench press 80/55
after each set perform unbroken
set of push-ups

100223 PERJANTAI

Every 2min for 4 rounds
3 hang power clean @70-80%

Every 2min for 4 rounds
Clean pull + power clean + hang squat clean @75-85%

3 rounds
15 barbell side bends
6-10 barbell rollouts
rest as needed

110223 LAUANTAI

WOD-liiga
laji 2

120223 SUNNUNTAI

CF Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans 60/40 (scaled 42,5/25)
25 toes-to-bars
50 double-unders
13 squat cleans 82,5/52,5 (52,5/35)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans 102,5/65 (60/42,5)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans 125/80 (70/52,5)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans 142,5/92,5 (82,5/62,5)

Stop at 20 minutes.

300123 MAANANTAI

"Tabata This!"

Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.

310123 TIISTAI

For repetitions:
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST

010223 KESKIVIIKKO

Daily max in turkish get-up

010223 KESKIVIIKKO

15min AMRAP
3+3 turkish get-up
50 double under / 75 single under
15 kb swing
50 double under / 75 single under

020223 TORSTAI

For time: (part 1)
60/50 cal ski
40 shoulder to overhead 40/25
20 box over jump 60/50

020223 TORSTAI

for time: (part 2)
60/50 cal ski
40 hang power clean 40/25
20 box over jump 60/50

030223 PERJANTAI

hang muscle snatch + snatch balance
4 x 1+3

tall snatch
4 x 2

every 2min for 5 rounds
3-position squat snatch (hi-hang-hang-floor)

3 x 10-20 v-ups / 1min rest between sets

040223 LAUANTAI

Team workout (team of 3)
30min AMRAP
15 rope climb
60 one arm devils press
15 wall walk
60 db one arm hang c&j

one works at a time, split reps

050223 SUNNUNTAI

"CF OPEN 19.4"

For total time:
3 rounds of:
10 snatches 42,5/30
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

230123 MAANANTAI

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

(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)

240123 TIISTAI

Front squat
Go for heavy 2 reps (5 sets)

240123 TIISTAI

8min AMRAP
6 push-up
8 sit-up
10 back extension

250123 KESKIVIIKKO

3 x 5-10s ring support hold
3 x 5-10s ring dip hold
3 x 3-6 strict ring dip / 8 ringrow

Every 3min for 5 rounds
3-6 ring muscle-up / 5-10 ringdip
9 hang power snatch 50/35
12 box jump 60/50

260123 TORSTAI

Weighted pull-up 4 x 3 or
OTM 6
4-7 strict/assisted pullup

260123 TORSTAI

8 rounds
1min row (cal)
30s rest
1min wallball
30s rest

270123 PERJANTAI

4 x 1+3 Power clean + jerk in split

3 x 1+1+1+1 Power clean + pushpress + push jerk + split jerk
(2s pause in dip in all the lifts from shoulder to overhead)

in 10min find daily max in complex:
Power clean + push press + push jerk + split jerk

280123 LAUANTAI

For total reps:
1 minute of db hang squat cleans 22.5's/15's
1 minute of burpees
1 minute of toes-to-bars
2 minutes of db hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of db hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

290123 SUNNUNTAI

"CF Open 20.4"

For time:
30 box jumps 24/20
15 clean and jerks 42,5/30 (scaled 30/15)
30 box jumps 24/20
15 clean and jerks 60/40 (42,5/25)
30 box jumps 24/20
10 clean and jerks 82,5/52,5 (52,5/35)
30 single-leg squats /med.ball step-ups 20/14
10 clean and jerks 102,5/65 (60/42,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 125/80 (70/52,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 142,5/92,5 (82,5/60)

Time cap: 20 minutes