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 3.1.23. BASIC Workout

    Viikko 1
    Treeni 1
    Warm Up
    3 rounds
    1:00 row or air bike
    7+7 single arm hang pc/ power clean
    7 goblet squats
    7+7 half kneeling press
    :20 Side Plank R/L + :40s Plank + 20/20 side planks R/L
    Squat + OH Mobility for few mins

    Strenght
    Thrusters 5x5 reps @mod/heavy weights.
    rest 2-3 min bwn sets

    Metcon
    Emom 12
    min 1 - Rowing for calories x 45 seconds
    min 2- Hang Power cleans x 6-8 reps + max reps

    burpees over barbell in remaining time
    min 3 - rest

  • 2.1.2023 Workout

    LIGHT WEEK 1/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    10-15 REPS:
    WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

    40 MOUNTAIN CLIMBER

    Kuva:
    3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

    3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

    2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

    5 x WIDE LEGGED FORWARD BEND TWIST POSE

    --

    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
    3 SNATCH PULL to PWR position
    3 SNATCH HIGH PULL *full foot
    3 PANDA PULL

    3 HIP SNATCH HIGH PULL *on the toes
    3 TALL MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH

    3 SLOW MOTION SNATCH
    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

    PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
    3[2+1]@up to 50% sn-% pal 2min

    --

    SNATCH
    2@50-55%, 2@55-58%, 2@58-60%, 2@50-55%, 2@55-58%, 2@58-60% pal 2min

    SNATCH HIGH PULL slowly down *first reps full foot
    4x3@70% sn-% pal 2min

    FRONT SQUAT + JERK DIP
    3+2@55%, 3+2@65%, 2[3+2]@70% fs-% pal 2min

    PAUSE OHS *3sec pause bottom pos., sn grip
    5x3@banded with weight pal 2min

    PM VARKAUS su 29.1.2023

    saliohjelma

    Accessory exercises: 3 rounds (core/bodybuilding)
    30sec SIDE PLANK
    6@BB+weigth SEATED GOOD MORNING
    8@DB HAMMER CURL

  • EasyWOD 2.1.2023 Workout

    Voima
    E3MOM, 4 rounds
    8 single-DB bent over rows/arm
    10 single-DB glute bridges

    WOD
    AMRAP 10:
    10 air squats
    9 DB hang snatches, right arm
    worm push-ups
    9 DB hang snatches, left arm

  • "Year -23" Workout

    AMRAP 23:
    23cal Machine of choice
    23s Handstand Hold
    23 Abmat Butterfly Sit-ups
    23 DU

  • Snatch Grip Push Press Strength

    5 sets of Snatch Grip Push Press
    Set 1-2: 3 @65%
    Set 3: 3 @70%
    Set 4: 2 @75%
    Set 5: 2 @78%
    - Rest 2-3min btw sets

  • ”New Year Countdown” Workout

    10-9-8-7-6-5-4-3-1:
    Dumbbell Thrusters 22,5/15kg
    Chest to Bar Pull-ups

    After Each Round:
    30 Double Unders

  • Push jerk Strength

    10-8-6-4-2 reps

  • EASY: Monostructurals for 40min Workout

    EMOM40:
    a) row
    b) air bike
    c) jump rope
    d) bike erg/ski
    e) rest

    Target: Work 45-50s / min at easy-moderate pace (max. heart rate 160 BPM).

  • SHOULDER PRESSES Strength

    Shoulder press 5x1x80%

  • Perjantai 30.12.22. Workout

    Valitse jokin omavalintainen treeni, sellainen treeni joka on mukava vetää läpi ja ei lyö paikkoja tuhottoman jumiin. Maanataina 2.1.2023. aloitetaan uusi kausi ja ole valmis!
    Esimerkki treenivalintaan 12 days of christmas "crossfit" googlaa ja sieltä tsekkaa treeni itselles. vaihtoehtoja riittää.
    Voit myös vetää esim tiimiwodin paikallisella salilla jos siihen on mahdollisuus!