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

  • 12.10.2022 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.

  • Fran is that you? prog 2 Workout

    EMOM 7
    1) 3 Thrusters + 3 c2b pull ups
    @ + 2 kg to last week

  • Endurance WOD Workout

    5 sets for consistency:
    800 m run
    6 single arm KB cleans R
    6 single arm KB snatches R
    6 single arm KB push press R
    6 single arm KB cleans L
    6 single arm KB snatches L
    6 single arm KB push press L
    90 s rest between sets

  • Block snatch Strength

    500m ski
    2 round of 5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Block Snatch
    3-3-3-3
    rest 2:30
    built up to 80%

  • Day 42 - Rest Workout

    Rest, that's an order!

  • 100922 Lauantai Workout

    Partner workout

    For time
    2k row
    60 wall ball 20/14
    50 burpee box jump 60/50
    40 devil's press 2x22,5/15
    50 burpee box jump 60/50
    60 wall ball 20/14
    2k row

    Share the repetitions anyhow with your partner

  • STAMINA Workout

    5 sets, each for time:
    500-m row
    – Rest 3:00-5:00 between sets.