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

  • WEDNESDAY 6.4.22. Workout

    Tämä treeni vapaa ehtoinen, voit ottaa myös ke+to lepona jos on tarvetta. eli tälle viikolle 2-3 täyttä lepopäivää,

    Warm up
    5 min easy cardio and overall streching 5 minutes

    then

    For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    GYMNASTICS : (7 ring row, 14 push up, “27 squats”)
    10m Sled Pull backwards, slow pace @ moderate load
    10m Sled push forward, slow pace @ moderate load
    10m Inch worms
    10m Bear crawl
    20 Supermans
    20 Hollow rock
    10m Backwards walking lunge (long steps), slow + controlled steps
    10m Walking lunge (long steps), slow + controlled steps

    rest 3-5 minutes and continue for 15-20 minutes

    20m Bear Crawl (straight legs)
    6 Candle Stick Rolls
    20m Crab Walk
    2 Skin the cats
    10+10m Monkey Crawl
    6 Turkish get-up, alternating sides
    20m Monster walks w/ band around feet (5m forward, 5m backwards, 5m left, 5m right)
    2 Wall walks

    Cool down
    5 min bike

  • 4.4.2022 Basic Strength

    Deadlift

    1 x 5 x 75%
    1 x 3 x 85%
    1 x 95% x max

    Go Every 3:30

  • Marian Tanssit Workout

    🎊💃🎉🕺🎊

  • bodybuilding Workout

    4 rnds for quality
    15 snatch grip ghd hip extension 20/15
    15 toes on the plate DBL KB RDL 32/24kg
    8m walking lunge 22.5/15kg

  • BACK SQUAT Strength

    3 min DU practice
    then 3 x
    5 Box Pistol with Leg Lift e/s
    8 DB Bent over row e/s
    3 depth jumps

    BACK SQUAT
    every 3 min
    75% x 5
    85% x 3
    95% x 1+

  • Snatch pull Strength

    in 12 min find 3 RTM for
    Snatch pull
    - can use traps
    - tng style
    - make sure it looks like snatch pull not a deadlift
    -mark 3 of the heaviest lifts

  • Snatch complex Strength

    Snatch complex
    7x every 90s.
    3 pos. snatch
    - High hang -> top of the knee -> floor
    - tng
    -work up to daily max trough out the 7 sets

  • Bench press Strength

    5 x 7

  • Push Jerk Strength

    3 min du practice
    then 3 rounds of
    5 dbl kb z press
    20s. wall facing hs hold
    10 banded dead bug

    Push Jerk
    4x every 3 min
    6 reps, add 2-5kg per set to last week

  • 1.4.2022 Workout

    MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 BEAR & 3x SCAPULA PULL UPS +
    BEAR & DOWN DOG to SHOULDER LIFT +
    BEAR & DOWN DOG to TOE TAPS

    5 HIP AIRPLANE

    3 SIDE PLANK CRUNCH

    3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    SNATCH BALANCE on toes + OHS
    2[3+3]@painotanko/tanko pal 1-2min

    POWER SNATCH + SNATCH
    2+2@nousu 50%, 2[1+2]@50-55%, 3[1+1]@60-71% te-% pal 2min
    SNATCH
    2x2@76%, 2@81%, 2x2@86%, 2-3x1@91%

    --

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    SN HIGH PULL full foot + SNATCH
    -laita korkeaan vetoon +5-10kg enemmän (eri tanko) kuin tempausraudat
    2[1+3]@nousu 50%, 4[1+2]@55-71% pal 2min
    SNATCH
    3x2@76-86%, 2x1@91% pal 2min

    FRONT SQUAT
    4x3@50-70%, 4x2@80-85% pal 2-3min

    --

    CLEAN PULL till power position + CLEAN PULL full foot + TRAP PULL
    4[3+2+2]@nousu 76-81% ty-% pal 2min
    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    4[3+2+2]@nousu 81-96% pal 2min

    ACCESSORIES:
    3x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
    3x6-8 ONE LEG RDL, DB