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

  • Partner workout Workout

    AMRAP 20:

    10 Box Jumps 60/50cm
    10 Burpees
    10 KBS 24/16kg

    One athlete will run 400m, while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

  • HS-skill training Workout

    EMOM 20 (5 rounds):
    30sec Headstand
    30sec Handstand hold, facing the wall
    12 HS shoulder taps against the wall
    Rest

  • Partner AMRAP 12 min Workout

    Partner AMRAP 12 min

    with partner AMRAP in 12 minutes of:

    8 DB snatch alt. arms. You go, I go.

    *50 Du´s every 2 min.

    *Choose heavy DB.

  • Power-2, Takareisiä Workout

    100 Banded Lying Hamstring Curl

  • 9.1.2020 Workout

    Lämmittely :

    EMOM 10

    even : 3 Power Clean, Climbing
    odd : 15 sit ups

    3 x Polvelta rinnalleveto + työntö

    3+1x50%
    3+1x55%
    3+1x60%
    3+1x65%
    3+1x70%
    3+1x75%
    Ja etsi compleksi maksimi.

    Tolpilta Raakatyöntö + saksiin työntö

    1+1x60% (raty)
    1+1x70%
    1+1x80%
    1+1x85%
    1+1x90%

    Työntö Veto

    2x3x90%
    2x3x95%
    1x3x100%

  • 11.12.2019 Sali Workout

    Lämppä

    • pelejä

    Raakatempaus yläreideltä + tempaus yläreideltä suoraan pudotuksesta
    6 x (1+1) x 50 - 70 %

    Snatch Drop 45 kulmasta 6 x 2 x 70-80%

    Te otteella VAPU, 1RM

  • Barbell complex Workout

    Barbell complex

    Find a heavy weight for complex:
    5 power cleans
    5 front squats
    5 jerks
    5 thrusters

    *set must be unbroken

  • COOL DOWN Workout

    10m 4-Step Walk video
    10m Bear Crawl
    10m Inchworm Walk
    10m Bear Crawl Backwards

  • Conditioning & Handstand Workout

    5 rounds for time:
    30/24cal Row
    10m HS-walk

    Rest 5min

    For time:
    300m Skillmill Run
    10-8-6-4-2 HSPU

  • BBC Weightlifting - Cleans, jerks & narrow OHS Workout

    Primer - EMOM for 10 minutes of: cluster + narrow grip OHS + jerk behind the neck
    - Kevyt paino
    - Tunne yläselkä kaikissä liikkeissä
    - Pysty asento

    A) Clean worksets (20 minutes)

    Build up to a heavy set of 4 cleans.
    - no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
    - 2 x same weight before adding more weight.

    B) Jerk (15-20min)

    5 Sets of 5 jerks with 3s stop at catch @ 60-65% or ”moderate” weight.
    - Tunne täysi ojennus (nilkat/pohkeet)
    - Tiukka yläselkä
    - Pysty asento ja hyvä tasapaino.

    C) Narrow grip OHS (15-20 min)

    4 sets of 8 narrow grip overhead squats. Climbing weight from light to moderate
    - Riveote on ok
    - Tiukka yläselkä
    - Pysty asento ja hyvä hallinta koko kyykyn ajan.
    - Hieman kiekkoa kantapään alle jos tarvitsee.

    D) High box jumps.

    10-14 Korkeaa boxhyppyä, 2-3 toiston sarjoissa.
    - Ei jännehyppyjä
    - Ei vauhdinottoa (askellusta hyppyyn)