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

  • Tiistai 13.9.22. Workout

    Warm Up
    2 min easy pace with each machine
    air bike / bike erg, ski and rowing
    sitten yleisvenyttelyt päälle ja vedetään läpi

    3-4 rounds
    2:00 air bike / bike erg
    2:00 ski
    2:00 rowing
    1:00 rest

    tavoite kalorit mitä tehtäväksi 2 min aika ikkunassa (huom tavoite tulisi olla valmiina 1.40-1.50 kohdalla jotta kerkeät tehdä laite vaihdoin)
    Naiset : 26-22
    Miehet :36-30

    Harjoituksen tulee olla haastava n.85-90% effortilla. Eli kovaa mutta ei saa mennä selviytymiseksi.

    Accessory Work
    2-3 rounds
    6 KB Turkish get-ups, alternating
    20m Reverse sled drag (kelkanveto takaperin) tai 15-20 ghd hip extensions
    30m Sandbag bearhug carry @70/45kg
    20m Arm over arm sled pull /20 kb gorilla row

  • Ma 12.9.2022 kisa: kyykky + penkki Strength

    Kyykky 4x2x80%

    Penkki 4x2x80%

    Etukyykky 4x6

    Kapea penkki 3x6

  • 13.10.2022 BasicWod Workout

    AMRAP 7

    20 X-Jumps
    10 Wallball
    5 Push Ups

  • Ke 12.10.2022 kisa: maastaveto Strength

    Pendlay Row 5x5 (noin 30%)

    Maastaveto 4x1x90%

    Jalkojennostot maaten 3x20

    Sivutaivutus 3x20

    Yhden käden kulmasoutu 1x20-30 / puoli

  • 12.10.2022 BasicWod Workout

    For time :

    30-20-10

    Kettlebell Swing
    Air Squat
    Push Ups

    TC 13

  • 12.10.2022 BasicWod Strength

    Shoulder Press

    3-3-3-3

    Go Every 2:30

  • 12.10.2022 BasicWod Strength

    Bench Press

    3-3-3-3

    Go Every 3:00

  • 5.10.2022 Workout

    MEDIUM HEAVY WEEK 5/8

    WARM UP kesto yht. n.15min

    1-2 rounds

    10 OH LUNGE with LEG RAISE, plate

    5 NARROW GRIP SHIN UP with banded, vastaote

    8-12 PLATE OH SIT UP

    20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

    --

    2x 5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP
    3 HIP M ST CL slowly & FS 3s pause sq pos.
    3 HIP CL BAL slowly & on the toes & 3s pause sq pos.
    3 HIP CL BAL on the toes & 3s pause sq pos.
    3 HIT to PWR pos. + 3 HIT to PWR pos. & HIGH PULL + 3 HIT to PWR pos. & HIGH PULL & LEG EXTENSION + 3 HIT to PWR pos. & CL
    3 CL PULL to PWR pos. + 3 REVERSE CL PULL
    3 CL + 3 PWR CL

    MUSCLE STANDING SNATCH + OHS + SNATCH BALANCE + SNATCH DROP + HIP SNATCH
    3[2+2+2+2+3]@BB pal 1-2min

    SNATCH
    3x3@BB, 4x3@up to 40% sn-% pal 2min

    --

    CLEAN + SPLIT JERK
    3[2+2]@BB, 4[2+2]@up to 40% jerk-% pal 2min

    BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x3@70% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8+8 STANDING HIP FLEXOR RAISE, KB

    15-20 SEATED LOW ROW, BANDED

    5@79-91% bs-% SUMO DL, BB

  • 13.9.2022 Basic Workout

    AMRAP 7

    10 Wallball
    10 Sit Ups

    *EMOM 3 Burpees. Start @ Burpees

  • Feet together press Strength

    Feet together shoulder press
    5 x 3
    2 RIR
    - rest as needed
    - use same weight across
    - main focus on this is to learn tightness trough out your body and get all reps in per set.