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

  • 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%

  • Snatch & Clean and jerk Workout

    Find a heavy set in 20min.
    1 Snatch + 1 Clean & jerk

  • Päivän treeni 29.10 Workout

    VOIMISTELU
    Päälläseisonnan taitoharjoittelu 15min
    • Käsien ja pään asento
    • Jalkojen kävely ja lantion nosto
    • Jalat boksilla asennon hakeminen
    • Jalkojen irrotus maasta
    • Seinällä päälläseisonta > jalat kyynervarsilla > jalat ilmaan

  • Amrap 5 Workout

    Lopputreeni kahvakuulalla, käytä samaa kuulaa kaikissa
    5 Kyykky
    5 Etuheilautus
    5 Thruster

  • WOD 28/10/21 Workout

    8 ROUND FOR TIME OF:
    8 TOES TO BAR
    8 DOUBLE DB HANG SQUAT CLEAN 22.5/15 - 15/10
    8 DOUBLE DB PUSH PRESS 22.5/15 - 15/10

  • Back squat wendler 3+ Strength

    A: Low bar back squat 3-3-3+
    B: Power clean 3x3
    C: Bench press 5x8, amrap sista setet

  • Premium shake Workout

    8 min EMOM
    1. Min 15cal echo bike
    2. Min 20 pull up
    3. Min 15cal echo bike
    4. Min 20 Dips

    Rest 3min

    8 min EMOM
    1. Min 12cal echo bike
    2. Min 15 wall ball 9kg
    3. Min 12cal echo bike
    4. Min 15 box over burbee

    Rest 3min

    8min EMOM
    1. Min 10cal echo bike
    2. Min 10 pistols
    3. Min 10cal echo bike
    4. Min 10 Devils press 2x17,5kg DB

  • Back squats 8-4-4-4 Strength

    Do all sets with same weight. 2.5-5 kg more than last time. Rest 3-5 min between the sets.