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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

  • Front squats Strength

    Front squat 5x70%, 5x75%, 5x80%, 5x85%

  • 27.3.2023 Workout

    MODERATE HEAVY WEEK 13/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    REAR LUNGE with ANKLE TOUCH &
    TRIANGLE &
    REVOLVED TRIANGLE &
    SUGARCANE POSE &
    HALF MOON

    5x *one side
    BIRD DOG w/ theraband &
    LATERAL SIDE STRETCH

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

    3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
    3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
    3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
    3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL *full foot / on the toes

    2x 1+1+1 SNATCH DROP *45° + 90° + full squat
    2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
    2 SNATCH

    SNATCH
    1@lähestyminen aloituspainoon (90-95%) pal 1min

    CLEAN + SPLIT JERK
    1+1@lähestyminen aloituspainoon (90-95%) pal 2min

    FRONT SQUAT
    3@nousu työnnön aloitusrautaan pal 2min

    CLEAN PULL
    4-5x1@85-90% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-15 TWISTING SIT UP *jalat painon alle
    BACK EXTENSION HOLD
    8@DB PULLOVER

  • AMRAP Workout

    2 sets:
    AMRAP 3:
    6x10m shuttle run
    10 pull-ups

    AMRAP 3:
    Handstand hold
    – Rest 2:00 between sets.

    Scaled WOD
    2 sets:
    AMRAP 3:
    6x10m shuttle run
    5 jumping pull-ups

    AMRAP 3:
    Pike hold
    – Rest 2:00 between sets.

  • SWIFT Workout

  • 27.3.2023 BasicWod Strength

    5 Giant Sets x Every 5:00

    8-7-6-5-4 Bench Press
    5+5 One Arm DB Shoulder Press

  • 23.3.2023 BasicWod Workout

    EMOM 9

    1 Minute : Barbell Front Rack Hold
    2 Minute : Max Reps. Front Squats 45/35kg
    3 Minute : Rest.

  • Dynaaminen liikkuvuus Workout

    🧩🧸🪅🧩🧸🪅

  • MUSCLE Workout

    Takakyykky 6x4 75-80%
    Hyvää huomenta 2x20

    Leuanveto 2x60%-2x50%-2x40% + 1-2 toistoa viime viikkoon.
    Takareiden koukistus maaten 2x12
    Gorilla soutu 3x10/käsi
    V-up 3x10-15

    Extra: I-Y-T

  • 14.3.23 Workout

    30s ON, 30s OFF x30 (6 rounds)
    - run/bike/row
    - plank row
    - medball box step ups @9/6kg
    - plate ground to overhead @20/15kg
    - farmer’s walk

    Tämän voit ottaa peruskestävyys harjoituksena

  • Treeni 5 Workout

    Warm Up
    3 min row
    then 3 rounds
    12-16 jumping lunges
    10 toe up rdl
    :30 Side Plank R/L

    Strenght
    3 sets
    3+1 power clean+push jerk@70%
    2+1 pc+pj@75%
    1+1 pc+pj@80%
    rest as needed bwn sets
    eli tehdään kaikki sarjat läpi, suht pienillä tauoilla ja sen perään 3 min lepo ja uusiksi!

    Deadlifts 10-8-6-5-4 and 2x3reps @50-55-65-70-75 and 2 sets @80%
    rest 1.5-2.5 min bwn sets

    Metcon
    EMOM 32-40
    1) 13/10 cal ski (max 50s)
    2) 8-12 toes to bars
    3) 13/10 cal air bike (max 50s)
    4) 4 sandbag cleans @35-45/55-70kg (alt left/right shoulder)

    Accessory Work
    3 sets
    10/10 half kneeling pallow press + trunk twits
    10-15 banded tricep turn + burnout (use green or blue band)
    rest as needed bwn sets