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

  • PT Group TI 12.9 klo 10, 11 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 40s./20s.
    1. Yhden käden pystypunnerrus istuen kp
    2. Konttausasennossa lantion kippaus ja tiivistys
    3. Seinällä lonkankoukistaja
    4. Lantionnosto
    5. Polviseisonnassa - kumpparin kanssa ympyrä
    6. AKK - Etunoja

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15
    Lepo kierrosten välissä 45-60s.

    KEHONHUOLTO
    - Lantio
    - Ranka

  • Painnonnostokilpailu Strength

    Opiskelijoiden SM-kilpailut Tampere, rentosarja
    Kilpailupaino 57.85kg (aamupaino 58.0kg)

    Total 90min
    A. WU 500m row, 50abs&backs, mobility, BWU

    1. Tempaus verryttelynostot

    Kisanostot 35, 38, 40 - kisaennätys

    1. Työntö verryttelynostot

    Kisanostot 50, 52, 52 - 52 ei lukkiutunut suorille käsille

    Yhteistulos 40 + 50 = 90, Sinclair-pisteet 126

    1. sija rentosarjassa (3 osallistujaa :) )

    D. Post WO 100 abs&backs, olkapäät 3x20x2x3kg, 1000m row

  • Clean & Jerk Strength

    Työntö max

  • Clean Strength

    Pyramid, teknik träning

  • 17112014 Strength

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    20 minute AMRAP of:

    50′ HS Walk
    50 Split Jumps (each jump = 1 rep)
    500m Row

    ZAJĘCIA o 7.00:

    Tydzień z ŁGG

    Blok MOBILITY - 15 min minut

    then:

    15 min to FIND 1RepMax OHS

    then:

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

  • 110712 Workout

    WOD

    4 rounds for max time of:

    50m prowler sprint (165#)

    50m KB carry (2pood)

    10 burpees

    400m run

    ** rest 3min **

  • Courtesy of Daniel Tyminski Workout

    Every 2:00 for 12:00 (beginning at 0:00):

    8 Clean & Jerks (anyhow) 135/95#
    8 Bar Facing Burpees

    Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

    10 Clean & Jerks (anyhow) 135/95#
    10 Bar Facing Burpees

  • 1.5.2019 Workout

    2RFT:

    10 Bar mu
    20 Bar facing burpees
    30 Deadlift 100/70 (no drop)
    40 Wallball 20/14p

  • SUNDAY: 120108 Workout

    SUNDAY 120108

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

    Use as many sets each minute as needed.

    • jumping pull-ups, but was doing more jumping than pulling. Switch to the a machine at round 11 and stopped at round 12.

  • Wod Workout

    20min amrap

    1km aab
    15kb swing
    10 deadlift
    15 vatsarutistuksia
    1km aab