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

  • 4.3.2019 Sali Workout

    Maastaveto 5x2@90%, 5x1@92-

    Työntöveto 5x3@110-13+%

    Työntö niskasta 6x3@70-80%

    Jalan nostot riipussa 50kpl
    Reversy hyper 50 kpl ,kuormaa

  • 6.3.2019 Sali Workout

    Penkkipunnerrus 5x2@90%, 5x1@93-

    Pystypunnerrus 5x5@AHAP

    Takakyykky 5x5@80-85%

    Tempaus polvelta 5x1@70-80%

  • 18.3.2019 Sali Workout

    Nyt aletaan taas nostaa :) Pari viikkoa alkuun hieman enemmän taitojen opettelua erilaisin keinoin (korostetusti).

    Viiden tempauksen yhdistelmä

    Te veto + muscle snatch + samoille jaloille + raaka tempaus + tempaus x 7

    Tempaus molemmin puolin saksiin 6 x (1+1)

    Rive + työntö sax väärinpäin + työntö pohjakyykkyyn + sax oikeinpäin + ty pohjakyykkyyn

    8 x (1+1+1+1)@50-70%

  • 20.3.2019 Sali Workout

    Tempaus korkeilta pukeilta / riipusta yläreideltä
    raakana + kyykkyyn 7 x 1+1, 50 - 70 %

    Raakarinnalleveto + raty, samaan vauhtiin 7 x 1+1 50 - 70 %

    Hyppykyykky 6 x 3, 30 - 50 % tempauksesta (lähtee pohjasta)

    Boksi hypyt,( esikevennys) 6x3 (korkea)

  • 30.3.2019 Sali Workout

    Rive + työntö
    1+1@70% x 3
    1+1@75% x 2
    1+1@80% x 1
    1+1@75% x 3
    1+1@80% x 2
    1+1@85% x 1
    1+1@80% x 1
    1+1@85% x 1
    1+1@90% x 1

    Takakyykky
    6x3@85%

  • 24.4.2019 Sali Workout

    Työntöveto polvelta + polven alta

    5 x (2+1)@90-110%

    Rive + työntö

    8 x (1+2)@70-85%

    Takakyykky 4x2@80%

    Reversehyper 60 kpl

  • Warm up and WOD Workout

    Warm up
    3 rounds
    10/8 bike or row
    10 Spider-Man lunges (5 per side)
    10 wallballs (light weight)

    Then barbell warm up
    5 deadlifts
    5 hang cleans
    5 front squats
    5 strict press
    5 push press
    5 backsquats
    5 good mornings

    Then warm up to starting power clean weight

    WOD
    With a running clock:
    At the 0:00: 12 rounds of 1 power clean (65%) every :40 seconds (8 minutes total)

    Rest from the 8:00-12:00…

    At the 12:00: 12 rounds of 1 power cleans (80%) every :40 seconds (8 minutes total)

    Rest from the 20:00-24:00…

    At the 24:00: 4 x 15 unbroken thrusters for time (95/65)

    *if you break the thrusters you have to restart the round. So say you do 11 thrusters and break, you have to start back at 1 and go until you do 15 unbroken each time.

    *your score is the time it takes you to complete the thrusters

  • "Jaws" Workout

    For Time:
    500/400m Row
    30 T2B
    400/350m Row
    20 T2B
    300/250m Row
    10 T2B
    200/150m Row

    TC 10min

  • Clean & Jerk Strength

    7 Sets of Clean & Jerk:
    Set 1-2: 2 @70%
    Set 3-4: 3 @80%
    Set 5: 1 @90%
    Set 6: 1 @95%
    Set 7: 3 @80%

    • Rest 2-3min btw sets.

  • Warm Up Workout

    2 Rounds:
    20/15cal Bike
    12 GHD Hip Ext.
    10 Empty Barbell Thrusters
    20sec Hollow Hold