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

  • power clean + hang power clean + 2 jerks Strength

    power clean + hang power clean + 2 jerks

  • 9.4.2022 Warmup Workout

    5 min foam roll
    4 min ergo
    3 rounds:
    10 KB Swing + 10 Squat Jumps + 10 Inc Worm
    1:00 + 1:00 Banded Triceps Stretch
    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

  • Päivän treeni 9.4 Workout

    HUOLTO
    Palleahengitys
    5 min hengitysharjoitus

    Dynaaminen liike
    Maaten
    • Lonkkien kierrot selin
    • Jalan kierto selin avauksella
    • Käsillä avustaen lonkan pyöritys
    • Takareiden pumppaus
    • Pakaran kierto
    • Ristiselän rentoutus

    Konttaus asennossa
    • Rangan pyöritykset
    • Lapsen lepoasento - kobra
    • Rintarangan kierto

    Istuen
    • Rangan pyöritys
    • Käsien kurotuset selkä/kylki
    • Rangan pyöristys - ojennus
    • Jalat

    LOPPURENTOUTUS

  • Lepopäivä Workout

    Rest day - what did you do?

  • 6.4.2022 Workout

    LIGHT-MEDIUM+ WEEK / +MASTERS SM 4/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 INCHWORM ONE LEG PUSH UPS

    8x DYNAMIC HALF CHILD POSE + 5x 90/90 HIP LIFT

    5 SIDE PLANK RAISE + ROTATION

    30 sec HANDSTAND HOLD

    MUSCLE SNATCH + SNATCH BALANCE
    3[4+4]@painotanko/tanko pal 2min

    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

    --

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    SNATCH
    2-3x2@nousu 50%, 2x2@60%, 2x2@71-76%, 2x1@81%, 5x1@86-102% pal 2min

    BOX BACK SQUAT 90°
    female: 2@45%, 2@55%, 2@65%, 2x2@75%, 2x1@85% pal 2-3min
    male: 2@40%, 2@50%, 2@60%, 2x2@70%, 2x1@80% pal 2-3min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    female: 2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1@95% pal 2-3min
    male: 2@45%, 2@55%, 2@65%, 2@75%, 2@85%, 2x1@90% pal 2-3min

    KEHONHUOLTOA LOPPUAIKA!

  • 8.4.22 (KUNTO, aamutunti) Workout

    AMRAP 14
    - 14 Box jumps
    - 14 dumbbell snatch (alt.)
    - 7/7 dumbbell push press

    -rest 2min

    AMRAP 12
    - 12 push ups
    - 12 goblet squats
    - 12 sit ups with dumbbell

  • Deadlift 5 Strength

    Go as heavy as you can!

    Deadlift 5x5

  • Accessories Workout

    3 rounds for quality:
    1min Pull-up Bar Dead Hang
    20 Banded Face Pulls
    20 Banded Tricep Extensions
    7+7 Box Step Ups 60/50cm, pick load

  • For Time Workout

    4 rounds for time
    assault bike 20/15 cal
    10 box jump
    10 alt. Db snatch 25/17.5kg
    1 min rest

  • Clean segment pull Strength

    Clean segment pull

    3 x 3
    @add 2-5kg to last week
    3 s. pause at start, knee, hip
    6s. down