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

  • 13.5.2021 Workout

    Warm Up

    Row 1000/900m

    Remaining time

    15 Sit Ups
    20 Air Squat
    5 Pull Ups
    10 Push Ups

    TC 9 min.

  • Thursday 13th May 2021 Workout

    Strength

    3*3 tall jerk

    7*2 pausing jerk

    Workout

    25-20-15-10-5

    DB snatch
    TTB

  • WOD Workout

    Every 3:00 x 3
    10/7 cal bike (12/10 cal row)
    10 pull-ups
    10 thrusters 95/65

    Directly into
    Every 3:00 x 3
    10 thrusters
    10 pull-ups
    10/7 cal bike

    *score is total remaining time you had each round

  • 10.5.2021 CF Workout

    Block Snatch (mid thigh)

    4 x 3 x 70%

    Jerk

    2 x 3 x 82%, 3 x 2 x 85%

    Clean pull

    5 x 3 x100%

    Back Squat

    5 x 4 x 86%

  • Painonnosto Workout

    Tempaus

  • 7.5.2021 Workout

    HUOLTO- JA MAKSIMIVIIKKO

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    2 rounds:
    10m Duck Walk, kädet niskassa (5m lonkan&polven ulkokierrolla + 5m polvilinja eteenpäin)
    5 + 5 Bird Dog, hold 5 sec
    4 + 4 90-90 Hip Switch And Extension
    4 + 4 Pistol Squat
    8 Roll Up Abs (aloitus selinmakuulla, jalat suorat, kädet pään vieressä suorana - jännitä syvät vatsat uloshengittämällä, rutista vatsalihak. ylös ja samalla nosta kädet, rullaa pyöreällä selällä sormia kohti varpaita, paluu hallitusti jarruttamalla)

    --

    1-2 rounds: Jerk Grip
    4+4 Stepping Split Jerk (First Step On The Back Foot And Second Front Foot In Rhythm)
    4+4 Tall Split Jerk (Standing On Toes + BB On The Head)
    4+4 Split Jerk + Jerk From Split + Split OH
    4 x Tall Squat Jerk (Standing On Toes)
    4 x Sotts Press + Push Press + Squat Jerk

    GOOD MORNING + BACKSQUAT + SPLIT JERK samaan vauhtiin (GoodM. selän kulma sama, kun tanko rivessä polven kohdalla)
    5[1+1+2]@nousu 50% ty-% pal 2min

    RINNALLEVEDON & TYÖNNÖN MAKSIMIT (n. 30min aikaa ottaa maksimit)

    &

    RINNALLEVEDON MAKSIMI, kun työntö ei enää kuleksi (n. 10min)

    KEHONHUOLTOA loppuaika

  • Strength 06-06-2021 Strength

    Sumo Deadlift
    3/6 x 4. Rest 60s
    - 3 Warm-up sets, 6 sets at working weight

  • Run/Row/Bike conditioning Workout

    "Omatoiminen WOD"

    Warm up:
    5min. Easy pace
    Including 3x 30-45s. Moderate/hard pace sprints.
    + stretch

    B.
    Run/Bike/Row
    4 rounds:
    4min. (Moderate)
    2min. (Hard)
    1min. (Hard +)
    Rest 3min.

    C.
    Cool down:
    5min. Easy pace.
    + stretch

  • OFF-SITE WORKOUT - EMOM Workout

    EMOM 20min

    1: 15-20 Push-ups
    2: 20-25 Air Squats
    3: 10-15 Burpees
    4: Rest

    WARM-UP:

    2-3x

    6-8 Inch worm to push-up
    6-8 Squat + squat hold rotation
    6-8 Burpee squat jump

  • Wednesday Wendler Strenght week 1 Workout

    Strenght
    Wendler program for PAUSE Bench Press
    First count 90% of 1rm pause becnh press done by couple weeks ago. Then
    5 reps @65% of it (90% of 1rm)
    5 reps @75% of it.
    Max reps @85% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
    safety and if you dont have friends around use safety bars if possible.
    Enter the top PAUSE bench press weight, goal is 8-12 reps on last set.