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

  • 12.4.2023 2x & 3x per WEEK TRAINING Workout

    LIGHT/MAXIMAL WEEK 2/15

    --

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

    --

    10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
    10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
    10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
    5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

    --

    2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

    3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

    2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

    2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

    2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

    3x FRONT SQUAT + OHS + BACK SQUAT + OHS

    BACK SQUAT
    *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
    1@rise to the day's maximum

    DEADLIFT
    1@rise to the day's maximum

    CONCENTRIC QUARTER SQUAT JUMP
    *blocks/rack pins - Drive as hard as possible to jump maximally!
    3x5@up to 20% bs-% pal 2min

  • 17.4.23 Workout

    FOR TIME
    3 Rounds:
    15 thruster @40/30kg
    12 chest to bar

    tc: 9min

  • BOBA FETT Workout

  • Ke 12.4.2023 kisa: maastaveto Strength

    Maastaveto 3x1x80%

    Stoppiveto 5x5x60%
    -joka sarjan välissä lonkankoukistajien pumppaavat venytykset 10 x puoli

    Yhden käden kulmasoutu 1x20-30 / käsi
    -raskas, tarvittaessa remmit

  • Conditioning 16-04-2023 Workout

    EMOM x 12 MINUTES
    MIN 1 - :45 Machine or Jog
    MIN 2 - 10 Barbell Upright Row + Reverse Curls
    MIN 3 - 25 Banded Tricep Pull-Downs

    Rest 1:00

    EMOM x 12 MINUTES
    MIN 1 - :45 Machine or Jog
    MIN 2 - 10 Slow Barbell Curl to Reverse Grip Press
    MIN 3 - 25 Banded Pull Aparts

  • Easy 3/1/1 Strength

    Sumodeadlift 6x10

    10reps for 90secs

  • 13.4.2023 BasicWod Strength

    Deadlift

    4 x 6

    Lift Every 3:00

  • For time Workout

    400-m run (5 kierrosta käytävässä)
    50 sumo deadlift high pulls (25/35 kg)
    50 handstand push-ups
    400-m run (5 kierrosta käytävässä)
    20 bar muscle-ups
    60-m DB overhead walking lunge
    – Use one DB.

    Scaled WOD
    For time:
    250-m run (3 kierrosta käytävässä)
    30 sumo deadlift high pulls
    30 pike push-ups
    250-m run (3 kierrosta käytävässä)
    20 jumping C2B
    40-m KB overhead walking lunge
    – Use one KB

  • 15.4.23 Workout

    FOR TIME:
    Teams of 2

    Buy in:
    25 sycro line facing burpees
    Then You Go I Go:
    50 power snatch @50/35kg
    50 toes to bar
    50 clean & jerk @50/35kg
    50 toes to bar
    Cash out:
    25 syncro line facing burpees

    tc: 23min

    Burpeet synkrona yhtä aikaa, muut liikkeet saa jakaa miten haluaa

  • 12.4.2023 BasicWod Workout

    E2MOM 24

    1 ) Bike Erg
    2 ) Sit-ups
    3 ) Air Squats
    4 ) Kettlebell Swing
    5 ) Plank
    6 ) Deadhang
    7 ) Row
    8 ) Wallsit