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

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Olympics/ Jyrkin tunti
    Barbell WU: vastapallo ja puupää

    1. Ylöstyöntö tel nousu rento max 6 x 2-1

    2. Niskantakaa vauhtipunnerrus puolileveä ote

    3. Etukyykky kolmosia päivän max 5x3

    4. Askelkyykky jalkaa vaihtaen vahva ponnistus 4x6
      6x30 6x35 6x40 6x42.5

    C. Post WO 500m row
    Kahvakuulapunnerrus 4x12
    6kg 8/6kg 8/6kg 8/6kg (9+3)

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2 rnds: 20 abs, 15 KBS 16kg KB, mobility
    B. Olympics / strength
    Barbell WU
    1. Raakatyöntö takaa pohjakyykkyyn, hyvää huomenta vauhdilla te-ote 4x4
    20kg 20kg 25kg 27.5kg 27.5kg

    1. Etukyykky tempauspainoilla 4x5x40kg

    2. Regular dips 4x6

    3. Bench press 4x8

    4. Kahvakuulapunnerrus 3x12x6kg

    C. Post WO 1000m row

  • Olympics Strength

    Total 120min
    A. WU 500m row, 2 rnds: 20 abs, 20 backs, 10 wall ball, mobility
    B. Olympics / Jyrkin tunti
    Barbell WU
    Työntö nousu max

    Rinnalleveto nousu max 52.5 55 ei 45 47.5 50 52.5

    Tempausveto 2x10 10 x 40 10 x 45

    Jännehyppy 4x5 hyppyä

    Narrow bench press 6x3

    Kolmio-ojentajupunnerrus 3x10

  • Strength Strength

    Total 75min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 2 max

    1. Tankokävely pitkä yhtäjaksoinen askel, 10 askelta etuperin + 10 askelta takaperin 3x20x20kg

    2. Vatsat + selät
      2x12x15kg weighted situps with ls
      2x12x60kg back extensions
      2x15 jalkojen nosto telineessä
      2x15 back extensions penkissä 8kg KB
      2x20 KB rutistus 20kg KB
      2x10 KBS 20kg

    C. Post WO 500m row

  • WOD + skills + metcon Workout

    Total 90min
    1. WOD
    A. WU 3 rnds: 400m row, 15 AMSU, 20 backs

    B. Skillwork: KPU practice for 25min

    C. Metcon: 6min AMRAP
    6 T2B
    6 pistol squats (alternate legs)
    6 box jumps 24" > korotettu 30"
    Result: 5 rounds + 7 reps

    1. Own metcon 10x250m row / 1min rest in between Vauhdit 1.50-1.57/500m, viimeinen 1.48-1.49/500m Ajat 55-58 sekuntia Avg/max HR 176/188
    2. 163/179 2. 170/180 3. 175/183 4. 175/182 5. 176/182 6. 175/184 7. 177/186 8. 177/186 9. 179/186 10. 180/188

    D. Post WO 600m run, 1000m row

  • Jerk Strength

    Every 2 minutes, for 20 minutes (10 sets):
    Jerk
    *Sets 1-2 – 3 reps @ 60%
    *Sets 3-4 – 2 reps @ 70%
    *Sets 5-6 – 2 reps @ 80%
    *Sets 7-8 – 1 rep @ 85-90%
    *Sets 9-10 – 1 rep @ 90-95%

  • TGU's, boxjumps and swings Workout

    For time:

    30 Alternatin Turkish Get Ups

    then

    30-20-10

    Box Jumps (30/24)

    Kettlebell Swings (53/35)

  • 27.7.2019 Sali Workout

    Eilinen/Lepo

  • GarageFit NC - 20141106 Workout

    WOD 1:
    5 round for time of:
    15 thrusters
    30 double unders
    400m run

    WOD 2:
    5 rounds for time of:
    15 thrusters
    30 double unders
    30 burpees

    WOD 3: (Beginners)
    5 rounds for time of:
    15 squats
    15 sit ups
    15 push ups

    Beginners do WOD 3. All others do WOD 1 unless you have an injury preventing you from running, then do WOD 2.

  • Olympics Strength

    Total 90min
    A. WU 500m row, 40 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Tempaus nousu 1-2 max

    2. Työntöveto 2x maasta taskulle + 2x riipusta polven alta, olkapäät ylös ja potku
      80% 90% 100% 110% 45kg 50kg 55kg 62.5kg

    3. Abs & backs
      Back extensions 3x12x60kg
      4x10-15: jalkojen lasku, weighted situps 5kg, rutistus 5kg, kahvakuularutistus 20kg KB