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

  • Pause Back squat Strength

    5x2
    + 3 High box jumps

    Rest 2-3min...

    • easy/moderate weights.
    • w/ ~3s. pause

  • Snatch Strength

    Outside class warm up:
    4 rnds, 20s. each, 10s. rest b/w
    negative handstand
    high bar pull down with a band
    Bulgaria split squat L
    Bulgaria split squat R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Find TM in Tor Complex
    -Snatch
    -Snatch balance
    -Sn push press bn
    -OHS

    mark 3 of your best lifts.

  • Ke 17.3.2021 sheiko: kyykky max3 Strength

    Kyykky max3

    Alkulämmöt: suorinjaloin mave, situps, lonkan ulko/sisäkierto, etuheilautus yms.—> joka liikettä 1-2x20 + x määrä hyppyjä/loikkia

    Aktiiviset venyttelyt: takareidet/alaselkä, nivuset, pohkeet, perse, lonkankoukistajat

    Max3 ”hakeminen”: 2 vaihtoehtoa

    Vaihtoehto 1: nousu kolmosilla päätyyn asti, esim ...85%, 90%, 92%

    Vaihtoehto 2: jos tiedossa realistinen tavoite, niin lämmöt ykkösinä ja vain tavoitesarja kolmosena. Tällöin ykkös-sarjoja alle vähintään 10kpl

    Keskity, tee rauhassa, ei ole kiire mihinkään!!!

  • Tuesday Gymnastics WOD Workout

    Every 5 min for 25 minutes (5sets)
    18-24 ghd sit ups or V-Ups
    12-15 c2b pull ups or kipping pull ups
    10-20m hs walking (scale to 2-3 wall walks)
    time target 2.5-3 min, cap 3 min 30s.

    • Score is total time of all intervals. Try to keep ghd unbroken, c2b pull ups should be done in 1-3 sets with small breaks bwn (10-20s) If you have hs walking skill but feel like that 10-20m is too much then do max meters in time remaining of that 3,5 min cap. If not, then scale to wall walks and spend some time on HS walking after metcon.

  • OPEN 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

  • Back Squat Strength

    5 Sets of Back Squat
    Set 1: 3 @80%
    Set 2: 3 @80%
    Set 3: 3 @80%
    Set 4: 3 @85%
    Set 5: 3 @85%
    Rest 2–3min btw sets

  • AMRAP 10min. Workout

    15 DB Deadlift (2x22.5-15kg)
    12 T2B
    9 DB Front Squats (2x22.5/15kg)

  • conditioning Workout

    EMOM15
    1. DBL DB z press 15
    2. Wall Ball 12
    3. KB swing 15 @ light
    4. Box jump over 12
    5. Rest

  • Accessory Workout

    In class:
    4 Rounds:
    A1) Ring row 6 with 2s pause
    A2) DB French press 8
    A3) L-sit hold 20sec
    YGIG per round.

    outside of class
    4 Rounds:
    A1) Ring row 6 with 2s pause
    A2) DB French press 8
    A3) Feet Elevated Transition
    1:1 rest after all 3 movements

  • Ma 8.3.2021 sheiko: kyykky/penkki Strength

    Kyykky 4x5x82,5%

    Penkki 4x3x87,5%

    Vinopenkki käsipainoilla 2x20
    -kevyttä ”potipiltinkiä” loppuun