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

  • 3 kierrosta tempolla Workout

    3 kierrosta

    8+8 1-jalan maamiina maastaveto korokkeelta, tempo 3010
    4+4 toispolvi pystypunnerrus, 20X2
    1min lepo liikkeiden välissä

  • AMRAP 25 Workout

    AMRAP 25:
    20 handstand push-ups
    800-m run

    Scaled WOD
    AMRAP 25:
    15 pike push-ups
    400-m run/500m row
    – Rest 1:00 between rounds.

  • bodybuilding Workout

    EMOM 12

    1) 8 e/s DBL KB RDL
    2) 10 DBL DB z press
    3) 15 ghd sit ups

  • Perjantai 30.9.22. Workout

    Warm Up
    4x45sec on / 15s off cardio machine
    then 2 rounds
    5+5 squat strech
    10 scapula rolls on pull up bar
    5 wall squats
    3 snatch high pulls
    3 hang power snatch
    3 snatch balance or OHS

    Weightlifting
    3x Snatch Pull + Power Snatch + Snatch Balance @40-60%
    2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
    then 4-5 sets 3x1+1+1 reps @75-80% of 1rm snatch
    tehdään eka tempaus aina raakana ja seuraavat kyykkyyn.
    Rest 10s bwn singles.
    Tätä samaa rallia mennään seuraavat 3 viikkoa niin että aina +2.5kg lisätään sarjapainoja.
    Rest 2 min.
    Metcon
    Prep for 2 sets
    3-5 tng power snatch
    4 bar facing burpees
    15-20 double unders

    Intervals
    2 sets
    3 rounds
    3 power snatch @30-35/42.5-52.5kg
    4-6 bar facing burpees
    18 du's
    rest 3 min and repeat

    Cool down
    3-5 min light cardio
    2 min upperback smash with roller
    1 min cobra to downdog pose strech

  • Push Press Strength

    Push Press
    Set 1 65% x 5
    Set 2 75% x 5
    Set 3 85% x 5+
    -On the last set goal is to hit about 8 reps or so
    - rest 3-5 min b/w sets
    - Spend min 10 minutes to built up to work weight

  • Cleaning day Strength

    in 20 min
    built up to daily max for
    3 pos. clean
    - from the hip, knee and start
    -SENT MINNA A VIDEO OF ONE SET!
    - no fails, take only lifts you know you can 100% manage
    - Mark 3 of your best lifts

  • Jerk's a jerk Strength

    7 min EMOM
    behind the neck, take from the rack
    3 split jerks
    start at 75%
    built up to AHAFA

  • Linnamasters qualifier 2 Workout

    2-Part A

    With a 15minute running timer (starting from 0:00)
    Min 00-06
    
    For time:
    1000/800m Row

    2-Part B
    Min 06-15
    
    For time:
    3 Wall Walks
    30 Double Unders
    30 Pull Ups
    3 Wall Walks
    30 Double Unders
    20 Chest to Bar Pull Ups
    3 Wall Walks
    30 Double Unders
    10 Bar Muscle Ups

    https://reppi.fi/events/9023afdb-3a61-11ed-938d-1f5cb5c2f66b

  • 7.11.2022 Warmup Workout

    EMOM 10

    1 min : Ski, Bike or Row
    2 min : 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squat

  • BASIC WOD: Mobility flow(overall) Workout

    6x8min (48min)

    1.) Upper body
    • 10 crab extension
    • 5 downdog+cobra+scorpion
    • 5+5 wall lunge rotation
    • 10 banded pull apart

    2.) Core work
    • 10+10 hollowrock+superman
    • 5+5+5 cat&cow + side to side
    • 10 plank hold rotation

    3.) Lower body
    • 10m dragon walk/ cossack walk
    • 10 kangaroo squat
    • 5+5 box step down
    • 5 downdog+ pigeon