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

  • Partner WOD Workout

    AMRAP (in a Team of 3) in 40 minutes

    Partner A: Row 500 meters

    Partner B performs AMRAP of:

    12 Overhead Plate Alternating Lunges @20/15kg

    6 Burpees to Plate

    19 Plate Ground-to-Overheads

    Partner C: Rest

    All partners rotate when Partner A finishes the row

  • 14.3.2020 Masters SM Workout

    Eilinen/
    Lepo

  • BBC Weightlifting - Cleans, jerks & narrow OHS Workout

    Primer - EMOM for 10 minutes of: cluster + narrow grip OHS + jerk behind the neck
    - Kevyt paino
    - Tunne yläselkä kaikissä liikkeissä
    - Pysty asento

    A) Clean worksets (20 minutes)

    Build up to a heavy set of 3 cleans.
    - no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
    - 2 x same weight before adding more weight.

    B) Jerk (15-20min)

    5 Sets of 4 jerks with 3s stop at catch @ 65-70% or ”moderate” weight.
    - Tunne täysi ojennus (nilkat/pohkeet)
    - Tiukka yläselkä
    - Pysty asento ja hyvä tasapaino.

    C) Narrow grip OHS (15-20 min)

    5 sets of 6 narrow grip overhead squats. Climbing weight from light to moderate
    - Riveote on ok
    - Tiukka yläselkä
    - Pysty asento ja hyvä hallinta koko kyykyn ajan.
    - Hieman kiekkoa kantapään alle jos tarvitsee.

    D) High box jumps.

    12-16 Korkeaa boxhyppyä, 2-3 toiston sarjoissa.
    - Ei jännehyppyjä
    - Ei vauhdinottoa (askellusta hyppyyn)

  • Ke 11.3.2020 Sali penkki Strength

    Facepulls 5x20

    Penkki 5x3x80%

    Kahvakuula-/käsipainosoutu vuorotahtiin 4x20-30

    SitUps 4x10 (3-5s staattisella pidolla)

    Hauiskääntö tangolla 2x20

  • Saturday Madness Workout

    "Daniel"

    50 pullups
    400 meter run/500m row
    21 thrusters @43/30kg
    800 meter run/1000m row
    21 thrusters
    400 meter run/500m row
    50 pullups

    Timecap: 30 mins

  • 2.Conditioning Workout

    "Complex Fran"
    For Time:
    6 bar muscle-ups
    9 chest to bar pull-ups
    12 pull-ups
    21 thrusters (115/85)
    6 bar muscle-ups
    9 chest to bar pull-ups
    12 pull-ups
    15 thrusters (115/85)
    6 bar muscle-ups
    9 chest to bar pull-ups
    12 pull-ups
    9 thrusters (115/85)

    Kilos: 52/38

  • 11.3.2020 CF Workout

    "Tall clean" 5 x 3

    Työntö veto + rive, puolesta reidestä + rive
    1+1+1 x Max

    Työntö veto, 5cm korokkeet jalkojen alle
    1x4x85%, 2x4x90%

    Etukyykky, 3 sek pause pohjassa, täysillö ylös
    3x3x70%

    3x12 jalannosto riipusta
    3 x 12 Dippi

  • Muscle & Power, AV2 Strength

    Deadlift 4x12 reps

  • 40 Min PK With Partner Workout

    40 MIN WITH PARTNER

    Partner 1:

    Row

    Partner 2:
    3 Rounds of

    5 TRX Push up

    5 Banded OHS

    5 + 5 One hand Banded Row

    .

    Change after Partner 2 has completed 3 rounds

    Keep the heart rate 60-70% of max

  • Kehonhuolto Workout

    Jalat