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

    Normal warm up.

    Barbell warm up, then warm up barbell movements to the weight you wish to use for the work out.

    With a partner, complete as many rounds as possible in 20 mins of:

    200 m run
    - 3 Deadlifts, 115/85 lbs
    - 5 Hang Power Cleans, 115/85 lbs
    - 7 Push Jerks, 115/85 lbs

    While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.

  • Развлекуха Workout

    21 калорий Лыжи
    18 взятий штанга 40 кг
    15 берпи через штангу фронтальные
    4 отрезка сани +25 кг
    3 серии с 3 минутами отдыха между ними

  • Main site Friday 211029 Workout

    For time

    ♀ 35-lb. DB ♂ 50-lb. DB

  • Basic WOD Workout

    Gymnastics skills
    *Voimisteluliikkeiden läpikäyntiä, jokainen omalla tasollaan
    *Lähdetään liikkeelle perusteista!

    WOD
    3 rounds for max reps (total 15min)
    1min box jumps/box step ups
    1min sit ups (with medball)
    1min walking lunges
    1min alternating single arm push press (kb)
    1min rest

    *Tasainen tahti jokaisella kierroksella, ei ”all out”.

  • 30.10.2021 PK Workout

    Basic Condition 45 min

    Any Ergo 50 Calories
    6 Back Squat 65%

  • Nanorosso 29.10.21 Workout

    3 round For time
    21 cal bike erg
    15 deadlift 102.5kg
    12 strict hspu
    9 box jump 75cm

  • 1rm clean & jerk Strength

    • nybörjare -
    • atlet 60/45kg
    • avancerad 80/60kg
    • tjurnacke 100/75kg
    • ninja 120/90kg
    • Avenger 150/112,5kg

  • 29.10.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    5 + 5 WINDMILL, lintti

    3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

    10+10 - 10+10 BICYCLE ABS + LEG LIFT

    3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

    --
    SNATCH (SN) GRIP
    3[1+1]+3 TALL MUSCLE SN & OHS + SQUAT POSITION MUSCLE SN
    3+3[1+1+1+1] HIP SN BALANCE + SN PRESS & OHS & SN DROP & SOTS PRESS
    3+3+3 HIT & HIGH PULL + HIT & JUMP + HIT & POWER SN
    3[1+1] SN PULL TILL POWER POSITION & MUSCLE SQUAT SN
    3[3+1] POWER POSITION BOUNCE & MUSCLE SQUAT SN
    3[1+1+1+1] HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

    Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00.

    SNATCH PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 2min

    LAVA
    1@96-98%, 1@98-101%, 1@101-103%

    10min tauko

    CLEAN + JERK PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3+3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@71%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

    LAVA
    1+1@96-98%, 1+1@98-101%, 1+1@101-103%

  • Front squat Workout

    5 @60%
    3 sets of 5 @70%

  • Back squat Workout

    10 @60%
    8 @70%
    6 @75%
    4 @ 80%