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

  • Pe 20.5.2022 apuliike-päivä Strength

    Suorinjaloin maastaveto 5x10x40% (noin)

    Pystypunnerrus 5x5x40-50%

    Yhden käden kulmasoutu 4x15 / käsi

    Ojentajat maaten otsalta 4x8-15

    Vipunostot sivuille 2x20

  • 6 kierrosta 3 liikettä Workout

    6 kierrosta

    Maastaveto @kehonpaino 10,9,8,7,6,5
    200m juoksu
    Leuanveto 10,9,8,7,6,5

    Aikaraja 16min

  • Stirct Press Strength

    500m row
    then 3 rnds of
    15 band pull appart
    10 hollow rock
    7 z press e/s

    Stirct Press

    5x1
    1x10
    rest 2 min b/w sets
    AHAFA

  • 20.5.2022 Workout

    For time:

    50 Wallball 20/14p
    25 Medicine Ball GHDSU
    500m Ski

    ( 6 -11 )

  • 20.5.2022 Workout

    AMRAP 12

    3 Power Snatch 42,5/30kg
    3 CTB
    3 Box Jumps 30"/24"

    6 Power Snatch 42,5/30kg
    6 CTB
    6 Box Jumps 30"/24"

    9 Power Snatch 42,5/30kg
    9 CTB
    9 Box Jumps 30"/24"

    .....

  • 20.5.2022 Squat Snatch Workout

    For time:

    10 x 58%
    8 x 66%
    6 x 75%
    4 x 83%
    2 x 91%

    TC 13

  • 18.5.2022 Workout

    HEAVY WEEK 4/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    POWER SN + SN + SN BAL
    3-4[1+1+2]@57-65% pal 2min

    --

    CL HIGH PULL full foot + CLEAN + SPLIT JERK
    3-4[1+1+2]@57-65 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@~20% bw
    3x3@55-60% pal 3-4min

    --

    CL HIGH PULL full foot
    3x1@100-110% ty-% pal 2min

    ACCESSORIES 3 rounds

    8-12 KNEELING OH EXTENSION, BAND
    6+6 SINGLE LEG KB SWAP ~25% bw
    8-12 BB OH SIT UP

  • 19.5.2022 Juoksu Workout

    Juoksu 30 minuuttia

    20 min verryttely

    4x60m palauttelevia, rullaavia ja kevyitä spurtteja.

    Varo ettet jumita jalkoja!

  • 17.5.2022 "Grace" Workout

    For time:

    30 Clean & Jerks 60/42,5kg

  • Paused Push Press Strength

    500m ski
    3 rounds of
    20s. hs hold
    10 hollow tocks
    7 dbl db z press

    Paused Push Press

    5x2 @65% of 1rm jerk
    rest 2min b/w sets
    pause at dip for 3 s.