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

  • 4.7.2022 Workout

    AMRAP 15

    15 OHS 42,5/30kg
    30 Dumbbell Hang Power Snatch 22,5/15kg ( switch arms every 5 reps )
    60 Double Unders

    OHS: Loading should not exceed 50% of 1 RM. Reps completed under 1:30
    Athletes should not need more than 1 break each round. Reps Completed on 1:30 or less each round.
    Du´s under 1:30

  • Morning Intervals Workout

    AMRAP 30

    50 Calories
    300m Run

  • Extra Credit 01-07-2022 Workout

    Resisted Nasal Breathing: 15 breaths

  • 300622 Torstai B Workout

    DELOAD WEEK

    3 rounds for time
    8 ring dip (kipping / jumping)
    14 pistol squat
    21 sit-up

  • 300622 Torstai A Strength

    DELOAD WEEK

    4 x 5-6 strict ring dip

  • 1000m Swim Workout

    For time:
    1K Swim
    - This is gonna be our benchmark workout, so give it your best. We are going to retest this workout from time to time, to see if we are making progress.

  • 29.6.2022 Workout

    MEDIUM+ WEEK 5/14

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

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    4[2+1]@80-84% sn-% pal 2min

    --

    SN
    3x1@91% pal 2min

    BS
    *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x3@75% pal 2min

    --

    CL PULL
    3x1@90-94% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    8+8 STANDING HIP FLEXOR RAISE, DB
    MAX REPS NARROW GRIP CHIN UP, vastaote
    5+5 BULGARIAN SPLIT SQUAT, BB front rack

  • 27.6.2022 Weighted Pull Ups Workout

    For total Load:

    5 sets of 4

    Overall Score is sum of total weights

  • SNATCH COMPLEX Strength

    hang snatch + snatch balance 8x(2+2)x60%

  • Tiistai 28.6.22. Workout

    Warm up
    3-5 min light bike
    Speed Ladder Drills for 5 minutes or play with single and double unders for few minutes
    Sitten Squat/front Rack mobility for weightlifting 5-10 minutes

    Barbell Warm Up
    2-3 times through
    3 clean pull + 3 muscle clean + 3 front squats + 3 tall squat clean
    rest 30s
    3 strict press + 3 push press + 3 push jerks + 3 split jerks
    rest 30s

    Weightlifting
    Part 1
    Clean high Pull + Power clean + squat clean
    2 x 3+2+1 @ 50-60%
    2 x 2+1+1 @ 60-70%
    2 x 1+1+1 @70-80%

    Part 2
    Push press + Push jerk + Split Jerk (From Rack)
    2 x 3+2+1 @ 50-60%
    2 x 2+1+1 @ 60-70%
    2 x 1+1+1 @70-80%

    Hit set every 60-90 seconds.

    Accessory Work 1
    3 rounds
    10+10 banded side steps
    10 banded air squats
    10 sec sprint with air bike
    rest 2 min bwn rounds

    Accessory Work 2
    3 Rounds @ steady pace
    1-minute Backwards sled drag
    2/side Front Rack Get-ups, käytä ainakin 1/3-1/2 osa pienempää painoa kuin turkkilaisessa.
    30-sec/side Suitcase carry
    10+10m single arm DB OH Lunge walk @12/16kg kb
    keep rest bwn movements about 10-20 sec and after full round for 1-2 min

    Cool down venyttelyt
    1 min prayer pose strech
    1+1 min etureidet
    1+1 min pakarat
    1+1 min latsit
    1+1 min kyljet