WODconnect

Workout list by Joel Niemelä KatGr

  • "Diane" Workout

    For time

    21–15–9
    Deadlift @100/70 kg
    Handstand push up

    TC 10 min

    Scaled

    HSPU = pike box push up, pike push up, Z-press

    Resources

    Jay does Diane

  • "FRAN" Workout

    Level 1.
    For time:
    21-15-9 Thruster @42,5/30kg
    Pull up

    Level 2.
    21-15-9 Thruster @35/25kg
    15-12-9 pull up

    Level 3.
    21-15-9 Thruster @30/20kg
    Jumping pull up

    Rpe 4.5

    TC 8min

    Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

    Resources

    Mikko Salo does Fran

  • "GRACE" Workout

    For Time:
    30 Clean & Jerk
    Rx 60/42,5

    Resources

    Froning does Heavy Grace

  • "Helen" Workout

    FOR TIME:

    3 Rounds
    400m Run
    21 American Kettlebell Swings
    12 Pull-Ups

    Timecap: 15:00

    Please run the same route!

    Resources

    Classic Helen

    OPT crushes Helen

  • fight gone bad test WOD Workout

    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 9/6kg , 10 ft target (Reps)
    Sumo deadlift high-pull, 35/25kg (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 35/25kg (Reps)
    Row (Calories)
    Rest

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Filthy Fifty Workout

    "Filthy Fifty"

    50 Box Jumps 24" / 20"
    50 Jumping Pull-ups
    50 KB swings 1 pd / 0.5 pd
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press 45 lbs / 30 lbs
    50 Back Extensions
    50 Wallball 20 lbs / 14 lbs
    50 Burpees
    50 Double unders

    tc:30:00

  • W1 T1 Workout

    Warmup:
    2 kierrosta
    1:00 min row
    1:00 min hyppynaru (tuplamoodilla)
    10 marjanpoiminta
    10 Air squat 2s stop alhalla
    10 Olkakierrot
    5 mittarmiato + punnerrus

    Every 6min for 30min
    A:24 Cal row
    B: 12 Overhead Squats (sellainen kuorma että voit tehdä max kahdessä setissä)
    C: 200m Shutlerun
    D: 16 Split Squat Jumps
    Rest 1:30 kierroksen jälkeen

    Viimisten hyppyjen jälkeen välittömästi 10min kevyttä soutelua jolla lasketaan sykkeet alas.

  • W1 T2 Workout

    Warmup: Snatch – empty bar

    3 Stiff leg deadlift
    3 Hi-pull
    3 Muscle Snatch
    3 Oh-Squats
    3 Power Snatch + 3 oh-squats
    3 snatch balance
    3 Hi hang Squat Snatch
    3 Squat Snatch

    For time:
    3 kierrosta For time:
    25 Wall Ball
    20 DB Power Snatch 15kg
    Tavoite aika: 8min
    Rest 3-5min

    For time:
    75 Wall Ball
    60 DB Power Snatch

    Tavoite aika 8min

  • W1 T2 Workout

    Hi hang power Snatch + Hang Power Snatch + Oh-Squats

    4 x 2 + 2 + 1

  • W1 T2 Workout

    Skilss:

    1A Kippailu tangossa 3 x 10-15
    1B Toes to bar 3 x 10-15