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

  • Juoksuintervallit Workout

    10 x Juoksuintervallit:
    1 min juoksu 80 % treholla
    2 min palauttava kävely

  • 24.3.2021 SQUAT STRENGTH PROGRESS 11/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10m + 10m Cross Walk, kuormaa (kädet suorana sivulla hartiakorkeus)
    5 SuperMan, hold 5s
    2 - 4 Jumping Chest Pull Ups (myötäote, lähtö suorat kädet, rinta koskettaa tankoa)
    4 Banded Pause Squat (syvyys: 30°+60°+90°)

    --

    1-2 rounds: Snatch (Sn) grip
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn]
    3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
    3 x [Muscle Squat Sn + OHS + Slow Sn Drop]

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 3@70%, 3@80%, 3@85% pal. 2-4min

    BOKSI TAKAKYYKKY (90°)
    2@50%, 2@65%, 2@80%, 3x4@90% pal. 2-4min

    CHEST SNATCH + HIP SNATCH
    2x2[1+1]@kevyt pal 1-2min

    SNATCH PANDA PULL + SNATCH
    2[1+2]@nousu 70%, 3[1+2]@76% pal. 2min

    OHEISHARJOITTEET 2 kierrosta
    10+10 ANTI-ROTATION LANDMINE, tanko/+kuorma
    5-8 DB PULLOVER, heavy (yläselän tuki penkkiin, korsetti tiukka jalkapohjat lattiassa)

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • 7.4.2021 SQUAT STRENGTH PROGRESS 13/12 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    4 + 4 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

    --

    1-2 rounds: Jerk grip
    3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
    3+3 Split Squat Press + Split Squat OH
    3+3 Split Jerk Eyes Closed + Split Jerk

    ETUKYYKKY
    2@30%, 2@45%, 2@60%, 3x2@70% pal. 2-3min

    KUORMAN KANNATTELU RINNALLA 6s, ty-ote
    3x1@105%, 1@110% ty-% pal. 2-3min

    KEHONHUOLTOA n. 30 min kts. monisteet vapaa valintainen väline, rulla/pallo/tanko/kuminauha

  • 4x3-6 käsilläseisontapunnerrus Workout

    4 settiä alkavalla 2 min
    3-6 käsilläseisontapunnerrus/karhupunnerrus jalat korokkeella

  • Clean & jerk Strength

    5x3
    Rest 2-3min.

    • Build to a heavy set.
    • Ei TnG nostoja, eli pysäytä liike aina alhaalla.

  • Monster set Workout

    5 RNDS for quality
    8 reps each movement / side
    15cal row/200m jog
    Landmine half kneeling press
    Landmine RDL
    Bendley Row

    • @ AHAFA
    • Keep steady pace trough out

  • GS day Strength

    500m row
    3 rounds
    12 banded face pull
    5 push up to down dog
    10 BB bend over row

    Bench Press super set
    4x
    7 70% of 1RM
    +
    4 plyo push ups
    rest as needed

    spend good amount of time doing warm up sets of:
    15, 13, 11 and 9
    you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

  • 3minute gaps Workout

    3min to:
    Run 400m
    Remaining time max reps of power cleans 42,5/35kg

    2min Rest

    3min to:
    Run 400m
    Remaining time max reps of front squats 42,5/35kg

    2min Rest

    3min to:
    Run 400m
    Remaining time max reps of STOH 42,5/35kg

  • Home Workout 2 Workout

    Warm up
    12 Min EMOM
    1. 40 secs star jumps
    2. 30 secs down ups top of the push up
    3. 40 secs arm circles.

    Single leg deadlift 10/10
    10 Goblet squat
    X4 Resting 90 seconds

    15 push ups
    10 chair dips
    15 v sit up
    X4 Rounds 1 Min rest between rounds

    Workout 16 Minutes
    1. 40 seconds burpees
    2. 40 seconds jump lunges
    3. 40 seconds mountain climbers
    4. REST

  • Ke 31.3.2021 sheiko: maastaveto Workout

    Maastaveto kumppareilla max1 —> vähennä 10-15% —> 2x2 (mikko, petri ja lasse)

    Maastaveto 3x1x90% (kaikki muut)

    SitUps 3s staattisella pidolla 8,5,3,5,8

    Läpiveto kumpparilla 5x12-20