Author: Wodconnect Buddy

051123 SUNNUNTAI

Sunday Smash

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

051123 SUNNUNTAI

SUNDAY SMASH

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

061123 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.

071123 TIISTAI

7min AMRAP
5+5 pistol squat
10 kb russian swing 32/24

(Alkuun
3 rounds for quality
10 hip thrust
8+8 one legged kb deadlift
10 front rack reverse lunge
6 strict toes to bar)

081123 KESKIVIIKKO

4 rounds
30s (legless) rope climb
90s rest
30s ring dip
90s rest
30s db press
90s rest

091123 TORSTAI

(practise double crossovers / crossovers / double unders)

4 rounds
2,5min AMRAP
50 double under
15 wallball
2,5min AMRAP
easy skiing

result is the reps accumulated in the first amrap (du&wb)

101123 PERJANTAI

every 90s for 6 rounds
1. 1 power clean + 3 split jerk
2. 1 power clean + 2 split jerk
3. 1 power clean + 1 split jerk

start @60% 1 rm c&j, add weight every 2 rounds

111123 LAUANTAI

(practise inverted burpee)

For time with partner
90 – 60 – 30
power snatch 42,5/30
box jump 60/50
perform 30 handstand push-up after each round

041123 LAUANTAI

3 x 10 Db snatch (go for a heavy set)

041123 LAUANTAI

6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest

031123 PERJANTAI

every 2min for 4 rounds
3 tall snatch
3 broad jump

every 2min for 4 rounds
1 snatch pull + 1 hang snatch + 1 snatch balance @50-70%

every 2min for 4 rounds
1 snatch pull + 1 hang snatch @70-85%

021123 TORSTAI

Pushpress
4 – 3 – 3 – 2
70% – 80% – 85% – 90%

021123 TORSTAI

For time
5 rope climb
25 box step over 22.5/15
50 sit-up
5 rope climb

011123 KESKIVIIKKO

5 rounds
1min ski (cal)
1min shuttle run (1rep = 8m)
1min chest to bar pullups / jumping c2b
1min wallwalk

311023 TIISTAI

Back squat
5 x 3 @80% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

311023 TIISTAI

6min AMRAP
10 deadlift 90/60
15 v-up

301023 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

231023 MAANANTAI

20min AMRAP w/partner
A. 2 rounds of dumbbell "DT" w/ 22.5's/15's
12 db deadlift
9 db hang power clean
6 db shoulder to overhead
B. Row (recovery)

alternate between A & B

(result is the "DT" reps)

241023 TIISTAI

Back squat
5 x 4 @75% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

241023 TIISTAI

"Karen"
For time
150 wallball 20/14

251023 KESKIVIIKKO

2 rounds
3min AMRAP
7 toes to bar
7 kb swing 24/16
2min REST
3min AMRAP
12 sit-up
36 double under
2min REST

261023 TORSTAI

Pushpress
4 x 4 @70-85%

261023 TORSTAI

5 rounds (you go, I go)
10 ring push-up
10 bodyrow
15 back extension
rest while partner completes a round

271023 PERJANTAI

On the minute for 21 min @75% 1rm power clean
1. 3 power clean
2. 2 power clean
3. 1 power clean

(every 3min for 3 rounds
2 tempo front squat @75% (21×1)
5 box jump)

281023 LAUANTAI

For time w/ partner
100 cal row
90 box over jump 60/50
80 cal row
70 box step overs w/ db 22.5/15
60 cal row
50 box step overs w/ dbs 22.5's/15's

161023 MAANANTAI

"Air Force"

For Time
20 Thrusters 42,5/30
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
(starts with burpees)

171023 TIISTAI

Back squat
5 x 5 @70% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

171023 TIISTAI

4 rounds (you go, I go)
20 reverse lunges w/ plate overhead 15/10
unbroken set of toes to bar
rest while partner completes a round

181023 KESKIVIIKKO

4 rounds
3min AMRAP
3 strict pullup
6 box jump 60/50
9 KB swing 24/16
2min ski (cal)
1min REST

191023 TORSTAI

Pushpress
4 x 6 @60-80%

191023 TORSTAI

6 rounds
5 deficit handstand push-up
20s l-sit hold
1min rest

201223 PERJANTAI

OTM 6
1 power snatch + 1 squat snatch @70-75%
1min rest
OTM 6
1 power snatch + 1 squat snatch @80-85%

(every 3min for 3 rounds
2 tempo front squat @70% (22×1)
5 box jump)

211023 LAUANTAI

Deadlift
3 x 8 @60-70%

211023 LAUANTAI

18 min AMRAP
40 double under / 80 single under
20 sit-up
10 deadlift 100/70

091023 MAANANTAI

5 rounds
1min shuttle run (7,5m = 1 rep)
1min rope climb
1min box over jump
1min (free) handstand hold
1min rest

101023 TIISTAI

Back squat
5 x 3 @80% + 2,5-5kg

101023 TIISTAI

every 2min for 4 rounds
8 burpee deadlift w/ db's 22.5's/15's
16 sit-up

111023 KESKIVIIKKO

For time:
buy in: 1,5k/1,2k row
10 – 8 – 6 – 4 – 2
turkish get-up
perform 30 crossovers / 50 single unders
between sets

121023 TORSTAI

A
for time
10 – 8 – 6 – 4 – 2
shoulder press 45/30
strict pullup

121023 TORSTAI

B.
for time
15 – 12 – 9 – 6 – 3
pushpress 60/42,5
push-up

131023 PERJANTAI

Muscle clean 3 x 3 @30-40%
Pause power clean 3 x 3 @50-60% (2s pause on catch)
Power clean 3 x 3 @65-75%

(every 3min for 3 rounds
3 tempo front squat @60% (32×1)
5 box jump)

141023 LAUANTAI

15min AMRAP in teams of 3 (each do full round)
5 ring dip
10 wallball 20/14