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

  • Saturday 5.2.22. Workout

    Warm Up
    2 rounds

    1:30 light jog or run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds
    Lisäksi tee vielä 100m run + 100m walk + 100m run + 100m walk ennen varsinaista vetoa

    Workout 1
    10 rounds
    45 sec of moderate/fast run / 90 sec recovery jog
    target is about 200m on run or close to it and 90sec recovery jog also 200m so total distance about 4km.

    Workout 2
    3 sets of:
    25/20 Calorie Bike Erg
    15-25 Dumbbell Bench Press (15/22.5kg's) (keep quality on this movement and control this is not competiton so focus on muscle work)
    15-25 GHD Sit Ups
    15-25 Push ups
    -Rest 1:1 b/t sets-

    target times is 3-4 min, cap 5 min.

    Accessory Work
    2 sets
    15 band pull aparts (controlled)
    15 tricep turns with db behind neck @15/22.5kg
    15 bicep curls at heavy weight
    rest 2-3 min

    Cool down
    1-2 min russian baby maker strech
    1-2 min adductor/groins smash with roller (each side)
    1-2 min wall pec / bicep strehc (each side)
    1+1 min tricep strech

  • Pushing + pulling Workout

    For Time
    10-8-6-4-2-4-6-8-10
    Push Jerk
    C2B Pull Ups
    @52.5/35

  • 7.2.2022 Workout

    STRENGTH PROGRESS 9/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    3 WINDMILL + GOOD MORNING SQUAT PRESS, lintti

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    20-30 sec HANDSTAND HOLD

    SPLIT JERK
    3x1@nousu 88%, 3x2@91-94% pal 2-3min

    PUSH PRESS
    3x2@91-94% pal 2-3min

    BACK SQUAT
    female: 3x3@nousu 70%, 3@80%, 6@70%, 3@80%, 6@73%, 3@80%, 6@76% pal 3-4min

    male: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@69%, 3@75%, 6@71% pal 3-4min

    ACCESSORY
    3 x MAX REPS TOES TO BAR / KNEE TO CHEST

  • Power Clean Strength

    Every 2min for 12min:
    2 Power Cleans @60-65% 1RM

    Rest 3:00

    In 7min:
    Build to days heavy 1 rep Power Clean

  • Power Snatch Strength

    Every 2min for 12min:
    2 Power Snatches @60-65% 1RM

    Rest 3:00

    In 7min:
    Build to days heavy 1 rep Power Snatch

  • 7.2.22 Workout

    18min:

    easy run 300m
    1min DU practise
    rest 2min

  • Painnonnosto Workout

    Tempaus

  • 4.2.2022 Workout

    STRENGTH PROGRESS 8/13 - LIGHT WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER, lintti

    5 + 5 HIP AIRPLANE

    5 + 5 WALL PRESS BANDED DEAD BUG

    CLEAN PULL full foot + CLEAN + SPLIT JERK
    2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% ty-% pal 2min

    SPLIT JERK
    4x1@nousu 86%, 1x1@91% pal 2-3min

    PUSH PRESS
    3x1@91% pal 2-3min

    FRONT SQUAT
    2@30%, 3@45%, 3@60%, 3x3@70% pal 2-3min

    BLOCKS BACK SQUAT 90°
    2@50%, 2@65%, 2@75%, 2@85%, 2@95% pal 2-4min

    RDL -sn grip
    2x12@55%, 2x10@65%, 2x8@76% te-% pal 2-3min

  • 3 kierrosta max toistot bodausta Workout

    3 kierrosta
    1min max toistot ojentajapunnerrus kuminauhalla
    1min max toistot hauiskääntö tangolla

    Ei taukoja!

  • WB & Burpee Box Jumps Workout

    3x AMRAP 3:
    10 WB 9/6kg
    10 Burpee Box Jumps 60/50cm
    2:00 Rest btw amraps