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

  • Conditioning Workout

    0:00-10:00
    4-5 Rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    20 DU

    10:00-20:00
    3-4 Rounds of:
    5 Devils press 2x15/10kg
    10cal Row
    15 Abmat sit-ups
    20m Double KB OH carry 2x24/16kg

    20:00-30:00
    4-5 Rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    20 DU

    30:00-40:00
    3-4 Rounds of:
    5 Devils press 2x15/10kg
    10cal Row
    15 Abmat sit-ups
    20m Double KB OH carry 2x24/16kg

  • 16.3.2020 Strength

    BhD neck Push Jerk (snatch grip, %of snatch)

    5x80%, 5x85%, 3x90%, 3x95%, 2x100%

  • 16.3.2020 Workout

    Panda pull

    5 x 2 @ 75-85% (of snatch)

  • 9.3.2020 CF Workout

    "Tall Snatch" 5x3

    Korkea Te-veto + Tempaus puolesta reidestä + tempaus
    1+1+1xMAX

    Te-veto, 5cm korokkeet jalkojen alle
    1x4x85%, 1x4x90%, 1x4x95%

    Takakyykky, 3 sek pause kahdella ekalla toistolla
    3x5x75%

    3 x15 Reverse Hyper
    Lisäpainolankku 3 x 30 sec

  • 13.3.2020 Sali Workout

    Lämppä:

    3KRS

    15 Kuminauha maastaveto
    15 Facepull
    10 Lapapunnerrus
    15 Takakyykky
    20 deadbug

    Työntöveto taskuilta (pukit) 6x2x90-110% (maastavedosta)

    Raakarinnelleveto + etukyykky (kiinni otto ekalla 45 ja 90 kulmaan josta suoraan kyykkyyn, ei ojennusta välissä)

    7 x (1+1)65-80%

    Saksiin työntö, tolpilta/pukeilta täyteen pituuteen

    6 x 2 x 55-65%

  • Front Squat & Jerk Strength

    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat + Jerk
    *Sets 1-2 – 70-75%
    *Sets 3-4 – 80-85%
    *Sets 5-6 – 90-95%
    *Sets 7-8 – 95+%

  • 4 kierrosta 3 liikettä Workout

    4 kierrosta 3 liikettä

    1000m soutu tai 2000m pyörä
    30 käsipainotempaus käden vaihdolla
    30 maljakyykky

  • Extra Credit 15-03-2020 Workout

    1a) Banded Tricep Pushdowns: 3 x max reps. No rest.
    1b) Banded Hammer Curls: 3 x max reps. Rest 60s.

    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • 14.3.2020 Workout

    4RDS, rest 1 minute btw. movement

    12 One DB triceps press
    10 Barbell Rollouts
    10 SLDL /w KB`s
    6 Box jumps 30/24" (TnG)

  • 14.3.2020 Workout

    8 x 3-6 Ring MU (Unbroken)

    SO 1:30