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

  • 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

  • 5.4.2019 Sali Workout

    Rive + työntö
    1+1@72% x 3
    1+1@78% x 2
    1+1@82% x 1
    1+1@78% x 3
    1+1@82% x 2
    1+1@88% x 1
    1+1@82% x 1
    1+1@88% x 1
    1+1@92% x 1

    Takakyykky 6x3@75%

  • 6.5.2019 Sali Workout

    Korkea tempaus veto polvelta (pukit)

    8-10 x 2 @90-110%

    Tempaus raakana + kyykkyyn

    8 x (1+1)@75-85%

    Takakyykky 3 x 2 @85%

  • 8.5.2019 Sali Workout

    Työntö veto polven alta + Rive

    8 x (2+1)@75-90%

    Työntö tolpilta/pukeilta

    5 x 2 @70-80%
    4 x 1@85-90%

    Reverse Hyper 50 kpl, kuormaa 20-40kg