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

  • 30.4.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    4 + 4 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

    1-2 rounds: Jerk grip
    3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
    3+3 Split Squat Press + Split Squat OH
    3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
    3+3 Split Jerk Eyes Closed + Split Jerk

    HIP CLEAN PULL + MUSCLE SQUAT CLEAN
    3+3@50%, 4[3+3]@55% pal 2min

    --

    POWER CLEAN + SHOULDER PRESS + PUSH PRESS + SPLIT JERK + SQUAT JERK
    5[1+3+2+2+2]@nousu 50% pp-% pal 2min

    TAKAKYYKKY (putkeen, ei loppuojennusta - hyvä keskikropan tuki, painopiste koko jalalla)
    4@50%, 3@60%, 2x2@70% pal 2-3min

    SNATCH PULL
    2x5@85%, 2x4@95% te-% pal 2-3min

    OHEISHARJOITTEET 2 kierrosta

    10 LATERAL RAISE selän kulma n.45°, kuormaa
    5 + 5 ONE LEG RDL
    1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Sunnuntain Pitkä Workout

    2 kierrosta 10min ON 2min OFF

    1) Kone

    2) Amrap:
    1 Submax rengaspito
    10 Rengassoutu
    2 seinäkävelyä/ levyoainolle lankusta (4+4)
    1 Submax roikunta

    3) Kone

    4) Amrap:
    10 Valakyykkyä
    10 Sivukyykkyä
    10+10 yhdellä jalalla mave
    10+10 kylkitaivutus

  • Saturday Madness Workout

    For time with a partner:
    400 Meter Farmer Carry @32/24kg (double)
    Then,
    3 Rounds of:
    30 Deadlifts @100/70kg
    30 Goblet Squats @32/24kg
    Then,
    400 Meter Farmer Carry @32/24kg
    *One person works - split as desired.

    Timecap: 30 mins

  • 7.5.2021 CLEAN Strength

    SQUAT CLEAN @ MAX pal 2-3min
    kun työntö ei enää kuleksi jatketaan rive maksimeihin

  • Extra Credit 06-05-2021 Workout

    Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold a

  • 050521 Keskiviikko A Workout

    A) 10 rounds
    40s row
    20s rest

  • "Top Gun" Workout

    For Time
    20-15-10-15-20 Reps Of:
    - WB 9/6kg
    - Bench Presses 70/49kg
    - V-ups
    Buy out: 35 Burpees to target

    Goal: Unbroken wall balls and max 2 sets on the bench press.

  • Deadlift Strength

    6x6 Deadlift @75%
    - Clean grip if you can
    - No bouncing
    - Rest 2-3min

  • Friday 30th April 2021 Strength

    Strength

    Build up to 8RM bench

    Accessory

    3 sets

    10 dips
    10 supine rows

    Workout

    5-8 rounds

    100m erg
    10 KB swings

    60-90 seconds rest

    (If you have a team of 3 or 4, go 1 in 1 out)

  • Extra Credit 05-05-2021 Workout

    Single Arm Farmer Carry: 10 x 15m/each; rest as partner does the same.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)