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

  • Marian tanssit Workout

    🐤🦎🐥🐸🐤🦎🐥🐸

  • 1.4.2023 Power Clean Workout

    On The minute x 10

    2 Power Clean @ 70%

    • Reps do not needed be perform TnG

  • Snatch balance Workout

    3 drop snatch balance
    3 snatch balance

  • 31.3.2023 Workout

    MODERATE HEAVY WEEK 13/13

    MASTERS SM ROVANIEMI PE-SU 31.3. - 2.4.2022

    Tarkempi kisainfo: https://painonnosto.fi/tapahtuma/masters-sm-kilpailut-2023-rovaniemi-rore/

    Nostopäivää edeltävänä, tee kevyttä kehonpainojumppaa + avaavat liikkeet + tangolla muutama sarja molempia nostoja.

    Nostopäivänä tee avaavat lämmöt 20-30min ennen tankoon koskemista.

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP
    2+2 HIP HINGE + REAR LUNGE + LUNGE

    SNATCH
    2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+% pal 1min

    TAUKO 10-15MIN

    CLEAN + JERK
    2+2@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, , 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-% pal 2min

  • Clean Pull 4x2 Strength

    Clean Pull, 4x2

  • BikeErg workout Workout

    "BikeErg Workouts Lactate Clearance"

    3 Sets:
    3 Min Moderate Low Damper
    1 Min Moderate High Damper
    5 Min Moderate
    3 Min Moderate High Damper
    1 Min Moderate Low Damper
    *Rest 2 Min between sets.

  • STRENGTH Strength

    Thruster 7x1
    * -nouseva paino
    -lepo 3-4min sarjojen välissä*

  • WOD: Partner AMRAP Workout

    AMRAP24 w/ partner, YGIG divide anyhow:
    16 C2B / pull up
    24 v-up
    40 / 32 cal row

  • OLY 30.3.23 Workout

    1) 3 x 4 tall jerk @light to moderate weight
    2) 3 x 2 power cleans with 2s. pause at 5 spots @light to moderate weight
    3) 6 x 3 pos. squat clean + 1 split jerk @heavyish
    4) 4 x 3 clean pull @heavy

  • WOD: Keuhkotuuletus Workout

    5 rounds for time:
    10 db hang clean
    10 air squat
    20 DU

    Target: sub 60s / round
    TC: 6 min