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

  • 26.7.2017 LM Workout

    With a Running Clock in 29 minutes
    From 0:00-5:00, AMRAP:
    Burpees
    From 6:00-11:00, AMRAP:
    7 Deadlifts 70/50kg
    7 Box Jumps 24"/20"
    From 12:00-17:00, AMRAP
    Turkish Get-Ups 24/16kg
    From 18:00-23:00, AMRAP:
    7 Snatches 35/25kg
    7 Push-Ups
    From 24:00-29:00, AMRAP:
    Row (calories)
    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

  • Tiistai 18.7 Workout

    Emom 16

    1)10 m handstand walk (scale as needed)
    2) 1-5 strict or kipping ring mu (scale to box mu if needed)

    3-5 sets of:

    3-6 strict hpsu
    5-8 strict t2b

    6 rounds for time:

    6 lateral box jumps 20/20"
    6 pull ups
    6 push ups

    Ohje: Maksimi vauhti! Boksihypyt sivuttain ja kaikilla matala boksi.

  • 4-7 rounds for time Workout

    4-7 rounds for time:

    200 m Run
    30 m Walking OH Lunges (24/16 or 22,5/15 kg)
    8 Burpee Box Overs

    Rest 1:30 min by walking

    200 m = straight out the doors, through the steps towards the geese inside the square. Circle the birds and run straight back.

  • 3-5 rounds for time Workout

    3-5 rounds for time:

    50 Double-Unders (150 Single-Unders)
    7-15 Hang Power Snatches (65% of 1RM or TM)
    5-8 Toes-to-bars (scale to Garhammer Raise)

    Rest 2:30 between rounds

  • Murph training Workout

    In 40min with a partner

    Buy in

    • Hietsu run together with your partner (~4 km)

    Then

    Max rounds of "Cindy" in the remaining time individually

    • 5 Pull up
    • 10 Push up
    • 15 Air squat

    Score is the combined number of reps performed.

  • Te-alle menot Workout

    Tanko rinnalla kiinni. Kyynärpää ylöspäin.
    (ilman dippiä)
    5x2@30-40%

  • saksista vauhtipunnerrus Workout

    3x3+3@70-80%
    ensiksi heikompi jalka edessä

  • 3-position Snatch Strength

    Tee ennen tempauksia pelkällä tangolla tall snatchejä ja good morning into snatch balancea sekä hae vetolinjaa, myös silmät suljettuna.

    Every 90sec 3-position Snatch (above the knee, below the knee, from the floor)

    3set@50%
    3sets@55%
    3sets@60%
    3sets@65%
    3sets@70%

    Ohje: Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta tempaus 90sec välein. Ensimmäinen tempaus riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas tempaus lähtee maasta. Skaalaa päivän kunnon mukaan taakka. Tätä kompleksia tehdään kolme seuraavaa viikkoa, ja prosentti nousee viikoittain.

  • Warm-Up Workout

    Foam Roll Hamstrings and Calves
    30s each (standing in spot)
    Fast Feet
    Jumping Jacks
    Sprawls
    Lateral Hops
    Skipping (Calf hops, don't use skipping ropes)
    Leg Core Flutters

    Then 0.04 Sprints x 3. 65 75 85%

    KB Skill Warm-up (use your 2min benchmark weight)
    15 KB RDL (stand shoe distance away from upright and hinge to touch bum against upright)
    15 KB Dead Stop Swings
    15 KB Swing (hinge don't squat!)

    now start benchmarking! 2x 2min rounds on clock.

    12-15

  • 27.6.2017 Workout

    Hyvää huomenta vauhdilla raakatyöntö 4 x 3
    Hyvää huomenta 4 x 3

    Takakyykky viitosia nousu n. 80% painoon saakka 3 x 5
    Hyppykyykky tangolla 5 x 3