WODconnect

Workout list by Toni L System by Arto

  • Karjalan Kovin 2019 karsintalaji A osio Workout

    8min amrap

    Soutu 18/15 cal
    T2B 20
    Soutu 18/15 cal
    C2B 15
    Soutu 18/15 cal
    Rengas MU 10/7

    metabolic conditioning
    gymnastics

  • Winter War ’19 karsintalaji 03 Workout

    YLEINEN SARJA

    18MIN AMRAP

    50/40 cal soutu
    40 Seinäpalloheitto
    30 Käsipainotempaus
    20m Askelkyykkykävely käsipaino pään yllä
    10 Muscle up renkailla
    100 Tuplanaruhyppy

    SKAALATTU SARJA

    18MIN AMRAP

    50/40 cal soutu
    40 Seinäpalloheitto
    30 Käsipaino maasta pään päälle
    20m Askelkyykkykävely käsipaino eturäkissä
    10 Rinta tankoon leuanveto
    100 Naruhyppy

    Heittopallo:
    M:9kg N:6kg

    Käsipaino:
    M:22,5kg N:15kg

    metabolic conditioning
    gymnastics
    weightlifting

  • Tuomiopäivän silppuri Workout

    Turun Tuomiopäivä 2020 Avoin sarja Laji 1

    For time:

    20 db thruster
    15 box step over
    10 devils press
    30/40 cal ski
    10 devils press
    15 box step over
    20 db thruster

    1 x 15/22,5 kg dumbbells
    Time cap: 9 min

    metabolic conditioning
    gymnastics
    weightlifting

  • Juha Mieto Workout

    Karjalan Kovin 2019 Laji 3

    3 kierrosta

    21 cal skierg
    15 db squat
    9/7 bar muscle up

    TC 9 min

    metabolic conditioning
    gymnastics
    weightlifting

  • Yhden varvin Heili Workout

    Sawotta 2017 1. laji

    1200m run
    63 kb swing 24/16kg
    36 pullup

    Time cap 12min

    metabolic conditioning
    gymnastics
    weightlifting

  • System warmup Workout

    1000m row

    12x 0:30 on/0:30 off
    - thoracic mobility
    - walking lunge db farmer’s carry
    - back-leg raise
    - prone abdominal plank
    - scapula pullup
    - hspu

  • System cooldown Workout

    9x 30s on/30s off
    - backextension
    - L-sit bringing one foot off the ground/tuck up/slight leg extension
    - front plate raise/plate truck driver/plate triceps press

  • Aerobic output Workout

    8x 1min on/1min off:

    As many rounds as possible of 18/15cal row, 20 t2b, 18/15cal row, 15 c2b, 18/15cal row and 10/7 ring mu. Increase pace/reps each round. After rest continue where you left.

    Scaling options if necessary:
    - c2b to pullups (use band if needed)
    - ring mu to c2b

  • Unbroken 2019 qualifier event 1 Workout

    In 8 minutes

    First: 1200 / 1000m Row

    Then: AMRAP
    8 C2B
    8 OHS (50/40kg)
    8 HSPU

    8MIN AMRAP
    TIME: 00:00-08:00

    1200m / 1000m Row

    Rest of the time AMRAP:
    8 x C2B (masters women: pull up)
    8 x OHS (50/40, masters 40/30kg)
    8 x HSPU

    Masters women: 6 reps of each

    Tie break: row

    metabolic conditioning
    gymnastics
    weightlifting

  • Karjalan Kovin 2017 karsintalaji A-osio Workout

    RX:

    8min amrap

    20 cal row
    10 rower over burpee
    10 käsilläseisontapunnerrus

    Skaalattu sarja:

    8min amrap

    20 cal row
    10 rower over burpee
    10 kahvakuulatempaus 24/16 vuorokäsin

    metabolic conditioning
    gymnastics
    (weightlifting)