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

  • Tuesday Workout Workout

    8 sets
    12/10 calories of ski erg
    20m sledge push at moderate heavy (some weight which starts to feel on your legs last 5m) you can move up on weights) (scale 3x10+10m shuttle run)
    during sessions
    8 push jerks @52.5/35kg
    rest 1:1 bwn sets

    time target is sub 2 min, cap 2.5 min on each.
    Keep ski fast pace, sledge steady/fast pace and go to barbell for unbroken set.
    Increase intensity during workout, dont start all out!

    ajat voi merkata suurpiirtein.

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 good mornings

    Deadlifts
    E2MOM x 5
    10-8-6-4-2

    *increasing in weight each round to get to a heavy 2RM for the day.

  • WOD Workout

    5km row or 10km bike

    *every 4:00 complete 5 deadlifts 225/155

    *35:00 time cap

  • 30.6.2021 masters sm Workout

    LÄMMÖT SALIOHJELMAN MUKAAN!

    CLEAN + PAUSE SQUAT JERK dipin pohjassa
    1+3@50%, 1+2@60%, 1+2@70% ty-% pal 2min

    FRONT SQUAT + SPLIT JERK
    2+2@70%, 2+2@76%, 2+2@81% ty-% pal 2min

    SPLIT JERK
    2x2@86%, 2x2@91-93%, 2x1@96-101% ty-% pal 2min

    DIP & DRIVE
    2@106%, 2@111%, 2@116%, 1@121% ty-% pal 2min

    BOX SYVÄKYYKKYHYPPY 3x6 pal 2min

    SNATCH PULL + SNATCH HIGH PULL Below Knee
    1+2@70%, 1+2@81%, 1+2@91, 2[1+2]@101%, 2[1+1]@106% te-% pal 2min

  • Ulko WOD Workout

    A.
    Practice DB squat snatch + OHS for 10 minutes

    B.
    "DB Nancy"
    5 rounds for time:
    - 400m run
    - 15 DB OHS

  • 28.6.2021 Workout

    KEVENNETTY KEHONHUOLTO & pr VIIKKO - huolla kehoa ja naati kesästä! ☺️

    LÄMMÖT
    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    5-8 Weighted Box Jump - syväkyykystä kuorma DB/KB
    5 + 5 Kneeling Windmill - kyynärpää koskettaa lattiaa
    2+2 Modified COPENHAGEN PLANK, hold 8 sec - kyynärnoja, alempi jalka edessä koukussa - ylempi jalka koukussa polvi lattiassa, nosta pakara lattiasta - laske 8, toista ja tee toiselle puolen
    2+2 BEAR & Down Dog to SHOULDER lift + BEAR & Down Dog to Toe Taps + BEAR - karhunkäynti asento, nosta peppu kohti kattoa ja nosta suorakäsi peukku edellä niin ylös kuin saat (Y-asento), käy karhunkäynti asennossa tee toinen puoli palaa karhunkäynti asen. nosta peppu kohti kattoa ja täppää nilkkaa + karhunkäynti jne
    5 + 5 Hip Airplane - kokeile ilman tukea

    1-2 rounds: Snatch (Sn) Grip
    3+3+3 Hip Muscle Sn - Sn Press - OHS (hitaasti, paussi pohjassa)
    3+3+3 Muscle Sn In Squat - Sn Sotts Press - Sn Balance
    3+3+3 Sn Deadlift+High Pull (3x1+1) - Tall Sn (no feet) - Sn Drop
    3x1+1+1 Snatch Pull - Sn Pull Below Knee - Sn Pull Above Knee
    3x1+1+1 Snatch - Sn Below Knee - Sn Above Knee

    SNATCH PRESS + SN PUSH PRESS niskasta
    3[3+2]@nousu 50% te-% pal 2min

    --

    SN PUSH PRESS (hae päivän 1RM n. 20min)
    4@50%, 2@60%, 2@70%, 2@76%, 2@81%, 2@91%, 1@96%, 1@101%, 1@106% te-% pal 2min

    SNATCH Jerk Grip
    5x3@kevyt pal 2

    BACK SQUAT + 3 x TASAJALKAHYPPY (etenevä)
    4@50%, 4@60%, 4@70%, 2x4@75% pal 2min

    KEHONHUOLTOA LOPPUAIKA -> DYNAAMISET / VÄLINE

  • Stiff-legged deadlift 3x8 Strength

    Stiff-leggeg deadllift a.k.a SLDL 3x8

  • Warm up and Strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up
    -deadlift
    -hang clean
    -front squat
    -strict press
    -push press
    -backsquat

    EMOM x 10
    2 power cleans + 1 jerk

    *increasing in weight for quality

  • WOD Workout

    30:00 AMRAP
    30 dubs
    500m row or 400m run
    30 dubs
    5 rounds of “the chief”

    “The chief”
    3 power cleans 135/95
    6 push ups
    9 squats

  • Painonnosto Workout

    Rive ja työntö