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

  • Maisan Voikka Workout

    Tunti sisältää harjoitteet osioihin
    A) Käsilläseisonta
    B) Käsilläseisontakävely

    AMRAP10
    1-3 Seinäkävelyä
    30 Tuplaa/sinkkua
    15 Kuppikeinua

  • Power Snatch Strength

    5x3 Power Snatch
    - Rest 2-3min btw sets.

    Set 1: 50%
    Set 2: 50%
    Set 3: 55%
    Set 4: 60%
    Set 5: 60-65%

  • Conditioning 28-08-2022 Workout

    EMOM x 16:00
    Minute 1: 45s Cal Row
    Minute 2: 10 Hollow Rocks
    Minute 3: 45s Paused Ring Row (pause at top for a full 3 count each rep)
    Minute 4: 10 KB Squat Jumps

  • Olympic Lifting 28-08-2022 Workout

    Hang Power Snatch + Power Snatch
    Build to a heavy 2 + 1 in 5 sets. Rest 2:30

    • Improve on last week if possible
    • Option: Practice technique.

  • Leuanveto Strength

    Lisäpainoilla

  • 27.8.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Power Ball Workout

    5 min of easy row
    3 rnds of
    3 broad jumps
    6 1 arm ring row e/s
    10 step back lunges

    3 rounds, each round for time, of:
    30 Wall Balls, 30/20 lbs
    30 Power Snatches, 95/65 lbs

    Rest 2 mins between each round.

  • 270822 Lauantai Workout

    DELOAD WEEK

    Outdoor workout

    A) KB skills 3 rounds for quality / side
    4 one arm KB swing
    3 one arm KB hang power clean
    2 one arm KB snatch
    1 one arm KB windmill
    --> All the reps unbroken

    B) 16min AMRAP
    400m easy jog
    20 goblet squat 16/12
    100m KB oh carry (switch arms as you like)

  • Lauantai 27.8.22. Workout

    Warm up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10 step back lunges
    10 bodyweight alt leg RDL
    10 cossack squats
    :30 Plank Hold
    :15 Side Plank Hold R/L
    :10-15 ring support hold and ring dip hold

    Strenght
    3 sets
    4-6 strict ring dips (control tempo)
    4-6 romanian deadlifts
    4-6 sumo deadlifts
    use 40-60% of 1rm deadlifts, control tempo and get the feeling on hamtrings
    and glutes.
    rest 2-3 min bwn sets

    Strenght&Conditioning
    3 sets alt time with partner or rest 1:1
    10 front racked lunge steps with barbell (in place)
    8-15 push ups
    16-24 alt leg v-ups

    Midbody work
    2-3 rounds
    10+10 single arm db bench press @moderate weight
    10+10 kb side bents
    10 supermans with (purista jalat yhteen)
    rest 1-2 min bwn rounds

    Cool down
    2-3 min light cardio
    1+1 min glute smash
    1-2 min pigeon pose strech
    1+1 min hamstring strech

  • Marian tanssit Workout

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