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

  • 12.8.2022 Workout

    HEAVY++ WEEK 11/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

    2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

    3-5 STEP DOWN / PISTOL SQUAT

    --

    2x FS + PP + GMS + PP + SJ + OHS + STS P
    2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
    2x TALL SN + SN DROP + SOTS PRESS + OHS
    2x1 HIGH PULL + 3 SN *clean & no hook grip
    1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    3@up to 86%, 4x3@drop -10% pal 2min

    --

    BENT OVER ROW
    3x5@RPE6 *4-6 reps reserve pal 2min

    FS
    *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
    1x1@96-100% pal 2min

    --

    RDL sn grip
    3x1-2@90% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    12 TRICEPS PUSH DOWN, banded
    BACK EXTENSION MAX HOLD, bw/weight
    10+10 BANDED 1-LEG GLUTE BRIDGE

  • Bodaus - Treenajien valinta Workout

    Bodaus

  • 11.8.22 Strength

    Snatch 4/6

    Emom 8
    1 snatch pull + 1 snatch

  • 28.7.2022 Basic Strength

    Bench Press

    2-4-6-4-2-1, Every Set As Heavy As Possible

    Go Every 3:00

  • Snatch Balance Strength

    5x3 Snatch Balances
    - Go by the feeling, keep it fast and snappy
    - Rest 2min btw sets

  • "Stumbler" Workout

    For time:

    30-20-10 reps of:
    - Cal Row
    - T2B

    Rest 2min

    15-12-9 reps of:
    - Burpee Box Jump Overs 60/50cm
    - Alt. DB Power Snatches 20/15kg

    Rest 2min

    50 WB 9/6kg

  • 27.7.2022 Basic Workout

    AMRAP 10

    50 Wallball 20/14p
    50 Sit Ups

  • 9.8.22 Workout

    ACCESSORY

    2x
    40s on, 20s off
    Sivulankussa yhden käden soutu kumpparilla (20/20s)
    Olkapää kierto polven päältä istuen (20/20s)
    Yhden käden rengassoutu (20/20s)
    Takareidet jumppapallolla

  • Push press Strength

    Snatch grip behind neck

    3-4x 5 @moderate weight

  • Tiistai 9.8.22. Workout

    Warm-up
    3-minute Row + 3-minute Assault bike @ increasing pace
    +
    5 inch worm sumo wide + 5+5 squat strech + 5 russian baby strech

    +
    2 rounds
    10 Tension swings
    10 Half-kneeling goblet step up
    5/side Bottom up KB press
    5 sharp box jump to 50/60cm
    +
    2 rounds
    6 Wall balls
    3 Box jump overs
    4-6 Toes to bar
    3 KB Swing
    1 min easy air bike

    Metcon
    New set every 6 min (flow a-b-a-b) jos on supepäivä ja haluat vetää niin voit tehdä vielä a+b (eli 6x3min)
    A) 3 min AMRAP
    12/10 calories row
    8-12 wall ball shots
    7-9 box jump overs 50/60cm

    B) 3 min AMRAP
    12/10 cal air bike
    8-12 Toes to bar
    7-9 KB Swing @16/24kg

    Tavoite aina saada 2 kierrosta tos 3 min, jos saat aiemmin valmiiksi saat lepoa enemmän jos menee 3 min enemmän huilaat vähemmän. Uus setti aina 6 min kohdalla.
    Liiku tehokkaasti mut älä kompuroi boxilla.

    cool down
    3-5 min kevyt kardio + pikku ravistelut/höntsät niin et jää hyvä olo. Juo nestettä.