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

  • Punttitunti, marraskuun alku yläkroppa Strength

    Kapea penkki 5 x 7

    Viikolla 1. vara 1 - 2 (vika sarja)
    Viikolla 2. vara 1/2 - 1 (vika sarja)

  • Extra Credit 10-11-2020 Workout

    Rollback Triceps Extensions: 3 x 12-15. Rest 60s.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Strength

    Push press 3x8, 2x4

  • WOD Workout

    AMRAP in 16 minutes
    5 Squat Cleans @50/35kg
    10 Bent Over Rows
    15 Push-Ups

  • Marianne Workout

    12 rounds of "Macho Man"

    EMOM 55kg
    3 power clean
    3 front squat
    3 push jerk

  • Endurance WOD Workout

    On the 0 min: 100/80 cal ski

    On the 10 min: 3 rounds:
    12 push ups
    14 sit ups
    25/20 cal row

    On the 20 min: 100/80 cal ski

    On the 30 min: 3 rounds:
    16 KB swing snatches
    10 box jumps 24/20”
    30 s HS hold / pike HS hold

  • Clean & jerk Tech 2 Strength

    2 rounds
    5 hollow sliders
    5 Hollow jump to support
    20s. wall facing HS hold
    5 alternating bottoms up KB press e/s

    2 rounds 5 reps each
    - Press in split
    - front squat
    - jerk drop (BB eye level, hells off and drop to split)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean
    - Clean and jerk

    Clean & jerk Tech complex

    3 sets 3 reps 90s - 2 min b/w
    built up to 50%
    ( one rep is all 5 movements TNG)

    Clean High pull
    +
    High hang Clean + Squat Jerk
    +
    Clean + Jerk

  • 4.11.2020 Workout

    For time:

    9 BMU
    30/25 Cal Echo Bike
    15 C2B
    30/25 Cal Echo Bike
    21 Pull Ups
    30/25 Cal Echo Bike

  • Sunnuntai leuat Strength

    5 x 5

  • 6.11.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:

    10m+10m duck walk, kädet niskassa
    5m crap walking for- and backward
    5 + 5 bird-dog, hold 10 sec
    1-2 kierrosta:

    5 voimakääntö lantiolta
    5 snatch balance (dippi)
    5 snatch drop
    5 ohs (valakyykky)
    5 punnerrus kyykyssä te-ote
    5 voimakääntö kyykyssä te-ote
    5 panda pull lantiolta te-ote
    5 te polvelta

    PANDA PULL LANTIOLTA + TE LANTIOLTA
    4[2+1]@50-65 te-% (pal. 2min)

    KORKEA TE-VETO + TEMPAUS
    5[1+1]@70 - 80 te-%(pal. 3min)

    RAAKARIVE POLVELTA + RAAKATYÖNTÖ 3[1+1]@50-60raty-% (pal. 2 min))

    TY-VETO 5cm IRTI LATTIASTA (samaan vauhtiin)
    4@90,95, 100, 105 ty-% (pal. 3min)

    EK 3x3@70 ek-% (pal. 2min)

    Oheisharjoitteet 2-3 kierrosta:
    5+5 TEMPAUS KYYKKYYN kp
    5+5 HIP AIRPLANE, lonkka 45° tukijalka ja selkä suora,
    yhdellä jalalla seisten kierretään lonkkaa auki
    5 - 10 LEUANVETO NISKAAN, leveä myötäote (kyykyssä
    tanko räkissä)