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

  • Painonnosto - Maanantai Workout

    LÄMMITTELY
    Muscle snatch + Valakyykky,
    2 x 5+5

    Raakatempaus polvelta + Snatch balance,
    2 x 4+4

    Tempaus + Polven alta tempaus,
    3 x (2+2)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    Tempaus,
    5 x 1 @ 65-75%
    Paussi polven alla ja paussi catchissa

    5 x 1 @ 75-85%
    Paussi catchissa

    5 x 1 @ 87-92%
    Ei pausseja

    Nostot 1:30 min välein

    TAKAKYYKKY

    5 x 1 @ 70% -> 92-95%
    Nosta 2:00 min välein. Nosta kuormaa joka sarjalle.

    BONUS

    3 Kierrosta,
    Niskan takaa punnerrus taljalla, 1-3 RIR
    Leveän otteen ylätalja,
    1-3 RIR

    :30-60s lepo liikkeiden välissä. Raskas.

    3 Kierrosta,
    :20s Romanialaisen maastavedon staattinen pito käsipainot polvien alla (raskas!)
    15 Selänojennusta selkäpenkissä (keskiraskas)

  • Machine Intervals Workout

    5 sets:
    20sec ON / 40sec OFF Bike Erg OR Assault Bike
    - Hard intervals. 20sec NOT sustainable pace, 40sec easy just moving.
    - Bike preferred, but You can go with Row OR Ski also.

  • Saturday Gymnastics Workout

    Choose 1-2 skill that you feel like to practise
    Rope climb, Muscle up skills, hs walk, toes to bars, Double unders... etc.
    spend 15-30 minutes with them, trying to improve your skill level

    What did you do and how was it?

  • Day 80 Workout

    Rest & Recover

  • Strength Workout

    Every 2 mins for 10 mins do:
    8 Dual Dumbbell Z Press, pick load
    12 Ring Rows (heavy)

  • Clean & jerk tech Workout

    E2M x 4
    2 clean pull + 2 high hang squat clean + 2 push press @40-50%

    Kevyet ja tekniset painot.

    E1.30M x 6-8

    1 clean pull + 1 high hang squat clean + 1 push jerk @55-65% Tekniset painot.

  • OPTIONAL Workout

    2-4rounds

    10-15 GHD hip extension
    10m banded march

  • Conditioning Workout

    3 rounds, 3 mins per station, for max reps of:
    Row Calorie
    Rest 1 min
    Echo Bike Calorie/ Row
    Rest 1 min
    Ski Erg Calorie/ Bike erg calorie

    Split the group into 3 teams!

    Accessory:
    3 rounds for quality of:
    20 Alternating Cossack Squats
    Single Leg BACK Scale, L 30 secs/R 30 secs

  • CrossLifting Workout

    A)
    EMOM 10
    Thruster 2 rm from floor
    Start at around 60% percent and add weight each set!

    B)
    Partner wod ( relay style )
    Amrap 6 mins
    5 DL @50/35kg
    5 Hang clean
    5 Jerk

    Rest 1 min

    Amrap 5 mins
    3 DL @60/43kg
    3 Hang clean
    3 Jerk

    Rest 1 min

    Amrap 4 min
    1 DL @70/47kg
    1 Hang Clean
    1 Jerk
    P1 completes a full round then P2!

    Rx+ :
    60/43
    70/47
    80/52

  • EASY: Ladder Workout

    AMRAP12:
    2-4-6-8-10...
    Front squat
    Hanging knee/leg raise
    Jump over bar/ line
    - 30-60s rest between rounds

    HUOM! Molemmat versiot voi tehdä päivän kaikilla tunneilla.