WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 2.12.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:
    10m+10m walking lunge oh, lintti
    10 goblet squat, lintti
    5 + 5 side plank, hold 10 sec

    1-2 kierrosta:
    5 takakyykky
    5 kyynärpäät C-kirjain - tanko niskassa
    5 vapu niskasta
    5 työntö otsalta, lähtö päkiöiltä
    5 panda pull nivuselta rive-ote
    5 rarive nivuselta
    5 korkea ty-veto

    VAPU
    5x3@80 vapu-% (pal. 2min)

    RATE
    4x2@50-60 rate-% (pal. 2min)

    TAKAKYYKKY
    3x3@70 tk-% (pal. 3 min)

    Oheisharjoitteet 2-3 kierrosta:
    10 KULMASOUTU TE-OTE, tanko
    10+10 BULGARIAN SPLIT SQUAT
    10+10 TARJOILIJAKÄVELY, kk/kp/lp

  • 2.12.2020 Workout

    Power Snatch + Snatch Balance

    5 x 1+2 @ 65 - 75%

    SO 2:00

  • ENGINE Workout

    Wednesday

  • 1.12.2020 Workout

    EMOM 10

    1 min : Side Crunch 6 + 6 Heavy KB
    2 min : 0:45 Frontrack hold heavy Kb`S

  • DB Bench press Workout

    3x 1min ON / 1min OFF:
    Alt. DB bench press

    Start with both arms locked straight and then one arm at a time perform a DB bench press while the other arm is holding the DB on a straight and steady arm. Continue until the minute is up and rest the next minute. Then repeat this total of 3 times.
    The goal is to keep moving the whole minute , so choose the weight wisely!

  • Bench Press Strength

    1x5x70%
    1x5x75%
    1x5x80%
    - Rest 2min

  • Strict Press Strength

    in 15 min find your 1 RTM
    mark 3 of the heaviest lifts.
    make sure there is ZERO "ego lifts"

  • Clean & Jerk Strength

    2 rounds 5 reps each
    - Press in split
    - front squat
    - jerk drop (BB eye level, hells off and drop to split)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean
    - Clean and jerk

    Clean is always to a squat & Split Jerk, if not stated otherwise.

    Find your 1 RTM for

    Clean & Jerk

    mark 3 of your heaviest lifts
    Make sure there is ZERO "ego lifts"

  • Snatch Strength

    2 rounds 30s. each
    Bird dow row
    DB Sots press L
    DB Sots press R
    Temp Goblet squat 3-4-X-1

    Snatch is always to squat, if not otherwise stated.

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Pressing snatch balance
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Find 1 RTM in

    Snatch

    mark 3 of your heaviest lifts
    Make sure there is ZERO "ego lifts"

  • Clean pull Strength

    3 x 5 V.1-2
    Veto navan korkeudelle.2min lepo sarjojen välissä. Nosta painoa viime viikkoon.