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

  • 23.10.2023 BasicWod Strength

    Front Squat

    3 x 4
    3 x 3
    3 x 2

    Go Every 2:30

  • EASY: Burn shoulders, burn Workout

    EMOM10:
    a) 1-3 wall walk / feet on box wall walk
    b) 8-16 s.a. db thruster
    - Thrusterien määrä on molempien käsien yhteismäärä, eli tee esim. 5 oikealla ja 5 vasemmalla = 10 toistoa.

  • 21.10.2023 CLEAN & JERK - PIIRIKUNNALLISET PAINONNOSTOKISAT PIEKSÄMÄKI Strength

    *evästä nassuun heti tempausten jälkeen

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • 21.10.2023 SNATCH - PIIRIKUNNALLISET PAINONNOSTOKISAT PIEKSÄMÄKI Strength

    Punnitus klo 10.00-11.00, kisat alkaa 12.00
    Hallipussi 1, 76100 Pieksämäki

    Ota eväät mukaan, puntarin jälkeen on hyvä tankata!

    *Tee ennen tankoon menoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~23-25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

  • Deadlifts Strength

    15 minutes

    Build to a Heavy

    1.1.1 Deadlifts

  • Abdominal Vatsalaite Strength

    precor abdominal vatsalaite 5x8

  • Pe 20.10.2023 kisa: pääliikkeet Workout

    Kyykky 3x6x65%

    Penkki 3x6x65%

    Maastaveto 6x65%

  • 20.10.2023 PK Workout

    90 Minutes HR 1-2 ( Gray - Blue )

    You can change Ergos as you like. Every 10 minutes one Legless Rope Climb ( as high as you can & rope climb )

  • Conditioning Workout

    Teams of 2 (You GO , I GO )

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    1000 m Row (4x250m relay )

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • 20.10.2023 EMOM 18 Workout

    18-minute EMOM

    1) 6 Power snatches (touch-and-go)
    2) 6-10 Overhead squats
    3) Rest

    Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

    Weight. Use the same weight for both lifts. Weight suggestions: 75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg.