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

  • Row&ski Workout

    1 km each One after the other with slow speed

  • Endurance workout 250 reps Workout

    50 deadlift @50 kg
    50 sit-ups
    50 burpee
    50 strict pull-ups
    50 air squat

  • metcon Workout

    100 squats
    50 pushups
    50 situps
    100 squats

  • CFB 160923 Workout

    #MetCon | 30 reps (40/30 kg) for time of:

    • deadlift
    • clean
    • front squat
    • jerk
    • snatch
    • overhead squat

    cap time: 18’

  • Oly Workout

    power snatch 40-80kg 1-3 toistoa
    power clean 80-100kg 3 toistoa

  • Aerobic work Workout

    Aerobic work
    Run for 30 min
    31.30, 5 km
    6.16 min/km
    140/156

  • Weightlifting Strength

    120 min
    WU for 15 min

    1.Weightlifting - Jyrkin ohjaus
    A. Snatch high pull + muscle snatch + power snatch + snatch with no feet movement + snatch
    15 15 20 22,5 25 27,5 30
    B. SHP + PS + SWNFM + S
    32,5 35 37,5 40
    C. SHP + SWNFM + S
    42,5
    D. SWNFM + S
    45
    E. Snatch
    47,5 50 52,5 54,5 PR! :)

    2.Strength
    [Clean] + [walk + front squat] x 6
    45 55 60 65

    3.Cool down
    5 min assault bike

  • Aerobic work & mobility Workout

    75 min
    A. 45 min aerobic work
    45 min walking
    B. Shoulder recovery flow, 30 min

  • TTP Strength 5.9.2016 S1/ week 3 Strength

    Morning: 45 min
    WU for 10 min

    1.Weightlifting
    Warm up
    A. Suggested snatch W/U
    Main set
    A. Hang power snatch (above knee) + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    32,5 35 37.5 40 40

    Evening: 120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions

    B. Clean and jerk – build to a heavy single (1+1) for the day
    25 35 45 52,5 57,5 62,5 (65)

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a 2nd set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
    A. Back squat
    A1. 2 x 8, rest 1 minute before B1
    A2. 2 x 6, rest 1 minute before B2
    A3. 2 x 4, rest 1 minute before B3
    Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 10, 8, 6 reps).

    B. Strict (weighted) chest to bar pull up
    B1. 2 x 4, rest 1 minute before C1 2x4x7 kg
    B2. 2 x 3, rest 1 minute before C2 3x7 3x10 kg
    B3. 2 x 2, rest 1 minute before C3 2x2x10 kg

    C. Strict (weighted) dip
    C1. 2 x 4, rest 2 minutes before A2 2x4x5 kg
    C2. 2 x 3, rest 2 minutes before A3 3x5 3x7 kg
    C3. 2 x 2, rest 2 minutes before A1 2x7 2x10 kg

    Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Jyväskylä Harju kuntopiiri Workout

    5 rounds
    (Time starts and ends to pull up bar)
    10 strict pull up
    20 push up
    10 strict t2b
    1 Harju stairs by straight-foot jumps