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

  • Painonnosto 1 Snatch Workout

    Ninja snatch ( hang, under the knee) 6 x 2

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2, 100 min
    BB x 1
    Squat 750 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 135
    BCTB - 45
    HSW - 40 m

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA 38 kcal/FFM (5/7)

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Conditioning
    A. For 40 minutes @ steady pace:
    500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
    10 Push ups
    500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
    15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
    - 30 min steady pace, 10 min ”Racepace”

    Round times
    6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
    HR 163/184
    Cool down for 20 min

    PM: 170 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 55 min
    - RS 3 x 8
    - TWB 2 x 3
    - HTR 5 x 1
    - 2 S + 1 MU x 4
    - 2 S + 1 MU + 1 HTR x 2
    - 2 S + 2 MU x 5
    - Total of 16 MU

    2.WL
    A. Hang snatch from above the knee
    Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

    3.Strength
    A. Back squat 4RM
    50 60 70 80 85 kg

    B. Alt. between:
    Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
    Romanian deadlift - 3 x 10 x 50 kg
    Rest 90 s. between movements

    C. Single arm KB Farmers carry
    Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
    - 24 kg

  • Aten ASsault haaste Workout

    30s on /1:30 off
    Untill 100 cals
    Assault bikella

  • Hard Routine Strength

    Total 105min
    A. WU & skill work
    3 rounds for quality:
    300m row
    10 KB swing 12kg
    10 wall ball 3kg

    B. Olympic/gymnastics, EMOM for 14min
    Odd min: 1 hang squat clean + 1 front squat + 1 split jerk
    Even min: 4-7 HSPU
    3, 3, 3, 4, 4, 4, 4

    C.Strength: Push press, Wendler week 1
    Clean pulls 3x3
    45kg, 55kg, 55kg

    D. Metcon
    3 rounds for reps
    1min pull-ups - 10+7+6=23
    1min thrusters 30kg - 10+8+9=27
    1min burpee - 14+13+15=42
    1min rest
    Result: 92 reps
    Average HR 176, max HR 190

    E. Post workout
    3x10 reverse hypers
    500m row

  • Painnnosto 1 clean+push jerk Strength

    Clean x 2 +push jerk (50 % -->) 8 x 2

  • Crossfit Jyväskylä Competitor Strength

    Total 105min
    A. WU: 4 rounds: 150m row, 150m run 3 rounds: 3 HSPU, 10 front squat, 10 v-ups
    Mobility

    B. 12min EMOM tempaus eri vetokorkeuksilta
    Set 1-6
    1. taskulta 2. puolireidestä
    2x15kg, 2x20kg, 2x22,5kg
    Set 7-12
    1. polvelta 2. maasta
    2x15kg 2x20kg 2x22,5kg
    + 2x1x22,5kg maasta

    C. Strength: front squat, Wendler week 1
    D. 15min kipping pull-up practice

    E. Metcon
    10min AMRAP of
    10 box jump 20"
    10 wall ball 6kg
    10 deadlift 50kg
    Result 4 rounds, 15 reps
    HR limits 160-180, average HR 172, max HR 182

    E. Post workout
    Olkapääjumppa
    1000m row

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Monday 12th March Workout

    Strength: Snatch 8x1@95%

    Wod: 12 min EMOM
    Min1-10 T2B
    Min2-10 thrusters@40/30
    Min3-10 BOB

    Strength: build upto to 95% of 1rm then perform 8 singles , no TNG reps.

    Wod: aim to go unbroken for as long as possible in this Wod , test you mental toughness.

  • Hard Routine Strength

    Total 105min
    A. WU: 3 rounds
    5 high box jumps 30"
    5 slam balls 6kg
    30 sec handstand

    B. Gymnastics: 15min weakness training: kipping pull-ups

    C. Olympic
    10min to establish 1RM snatch & 1RM clean

    D. Strength
    Strict pull-ups
    5, 4, 4, 2
    Dips
    5, 5, 5, 2

    E. Metcon, 4 rounds for time
    750m row
    10 HSPU - skaalattu 2 abmats
    30 DU
    30 air squat

    Result: 35.30, average HR 172, max HR 182
    Rounds: 8.07, 8.40, 8.32, 10.07