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

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Front squats Strength

    Front Squat 3x1x95%

  • Snatch Grip Push Jerk Strength

    In 15min, build to days heavy:
    4 Snatch Grip Push Jerk

  • Overhead Squat Strength

    Build to Heavy Set of 3
    Then..
    1x3 @ 90%
    1x3 @ 80%

  • Run Intervals 7 [OPYIONAL] Workout

    12 Sets:
    200m Fast
    200m Easy

    Score: Slowest of the 12 fast intervals.

  • Thursday 14.4.22 Workout

    Palauttelupäivä, tee mitä tuntuu viisaalle.

  • Vest on EMOM Workout

    16 mins EMOM
    2 HSPU
    6 ring dips
    Plank the remaining time within that minute. Where a 6kg or 9 kg vest

  • Back squat wendler 1+ Strength

    A: Back squat 5-3-1+
    B: Clean pull 2-2-2-2-2
    C: Dips 4set
    D: Assisted strict pull ups 4x8

  • 14.4.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    CORE TREENI 2-3 kierrosta,
    kesto n. 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    TAI
    Kevyt tekniikkatreeni n.60min
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. CROSS SUPERMAN
    2. SLIDING KNEE TUCKS
    3. MOUNTAIN CLIMBERS
    4. MUSCLE SNATCH
    5. FLUTTER KICKS
    6. SIDE SQUAT
    7. SIDE PLANK + PLANK + SIDE PLANK
    8. SNATCH THURSTER

    TEKNIIKKAA:
    HIP SN BALANCE
    3x4@keppi pal 1-2min

    POWER SN + SN
    2[2+1]@50%, 2[1+1]@60%, 2[1+1]@70% pal 2min

    HIP CLEAN BALANCE
    3x4@keppi pal 1-2min

    CLEAN + SPLIT JERK
    2[2+1]@50%, 2[1+1]@60% pal 2min

  • 12.4.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt