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

    3-Asennon tempaus,
    3 x (lantiolta, polvelta & polven alta)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    Raaka tempaus + Tempaus,
    10 x (1+1) @ 68-72% (tempaus 1RM)
    Nosta 1:15 minuutin välein.

    TAKAKYYKKY

    Nousu ykkösillä 88-92% asti 12:00 minuutin aikana.

    BONUS

    Apuliikkeet,

    3 Kierrosta,
    14 Niskan takaa vauhtipunnerrus tempausotteella
    14 Askelkyykkyä tanko niskassa
    14 Korkeaa box hyppyä

    :30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

  • Basic WOD: Strength Strength

    E2,5min x6
    8-8-6-6-4-4
    Deadstop deadlift
    *after every set 10-20 single leg vups

  • EASY: Snatch & burpees Workout

    AMRAP10
    4 Power snatch
    6 No-jump burpee
    -30s rest

    HUOM! Voit tehdä kumman tahansa version päivän treeneistä kaikilla tunneilla.

  • Skill & Conditioning (20min) Workout

    Every 4min x 5:
    12 Pull-ups
    15m SA OH Walking Lunges 22,5/15kg (L 7,5m + R 7,5m)
    12 Ring Push-ups
    :30 Sandbag Bearhug Hold 60/40kg

  • Morning intervals Workout

    6 x 4 min ON / 2 min OFF

    A. Row
    B. BikeErg/Echo bike
    C. Ski

    1st minute; 60 sec easy
    2nd minute; 10 sec hard / 50 sec easy
    3rd minute; 20 sec hard / 40 sec easy
    4th minute; 30 sec hard / 30 sec easy

  • Drop Snatch Strength

    3 sets:
    3 Drop Snatches w/ pause
    - 3sec Pause in the catch
    - Build by feel
    - Rest 1-2min btw sets

  • Snatch Doubles Strength

    3-4 sets:
    2 Snatches
    - Build up each set
    - Rest 2-3min btw sets

  • BASIC CONDITION Workout

    30min Amrap w partner
    100 Box step ups
    100 DB hang snatches alt.
    100 Wall ball
    100 DB hang clean & jerks alt.
    – you go, i go

  • Power Snatch + OHS Strength

    5 sets:
    2x (1 Pause Power Snatch + 1 Pause OHS)
    - Rest 1-2min btw sets
    - Pause in catch and in bottom
    - Build up each set

  • Treeni 1 (maanantai) Workout

    Warm Up
    Crossover Symmetry + Banded Hip Halo Activation
    then 2 rounds
    6-8 good morning with barbell (toinen jalka edessä) (per side)
    6-8 excentric toes to bars
    12-16 prone banded overhead press
    then some barbell prep as needed for snatches

    Weightlifting
    tall snatch 3x5reps@25-30%
    tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
    tempo snatch + power snatch 3x2+1reps@55-65%
    then 10 min emom
    1 snatch @70-85% of 1rm (power or squat)

    Strenght
    Build to heavy triple for pause front squat in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
    rest 2-3 min bwn sets

    prep for metcon
    2-3 sets : 20-30 sec of air bike, add speed + hs/ww work as needed (aloita iisimmin, mee kohti wod variaatiota)

    Metcon (80-90% effort)
    3-4 sets
    1 min : 14/18 calories echo bike or max cal in 55 sec at fast pace
    1 min : hs walk x 10-20m (take obstacles or pirouettes if need more challenge) (4-6 wall walks) (target is around 30-45 sec of work)
    1 min : rest minute