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

  • Keuhkojumppa Workout

    AMRAP 10
    9cal row
    8 box step up

    5min rest

    30 t2b
    10 burbee
    20 wall ball
    10 burbee
    20wall ball

  • Crosstraining kestävyys - tiistai Workout

    LÄMMITTELY

    3 kierrosta
    2min pyörä/hiihto
    15 plate hop (hypyt levypainon päälle)
    15 Kahvakuulaswing (kevyt)
    10 (5+5) pystypunnerrus kahvakuulalla
    10 (5+5) alaspäin katsova koira + toe tap ristikkäiseen jalkaan

    HARJOITUS

    Peruskestävyys (60-70%/HR max)

    4x8min

    1. Pyörä/hiihto (kevyt)
    2. AMRAP:

    8-10 boksihyppy alas askelluksella

    8+8 yhden käden kahvakuulaswing (kevyt)

    6+6 yhden käden kahvakuulatempaus (kevyt)

    4+4 tuulimylly

    **Harjoituksessa vuorottelevat ergometrilla tehtävä osio (8min), ja AMRAP-osio (8min). Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten valitse kevyt kuorma. *

  • 14.9.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • SKILL Workout

    kipping pull up/c2b

    E2MOM, 5 rounds
    3-15 kipping pull up/c2b
    8-12 2KB thrusters

  • Day 3 Olympic Weightlifting Strength

    Snatch
    3 @ 60% of max snatch
    3 @ 70%
    2 @ 75%
    2 @ 80%

    Clean and jerk
    3 @ 60% of max clean and jerk
    3 @ 70%
    2 @ 75%
    2 @ 80%

    Clean deadlift
    3 x 4 @ 90% of max clean

    Accessories
    3 x 8 barbell good mornings
    3 x 8 RDL’S @ 50% of max conventional deadlift
    3 x 10 banded hamstring curl

  • Power clean TNG Strength

    8-7-6

  • (W9) Bench press, week 8 day 2 Strength

    2 x 1 with 95% of 1RM

  • 4.3.2023 Open Workout 23.3 ( Scaled ) Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches 30/20kg
    5 scaled wall walks
    50 single-unders
    12 snatches 42,5/30kg

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches 52,5/35kg

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches 60/40kg

  • Day 1 Olympic Weightlifting Strength

    Hang clean - dropping down into a squat with a 1 second pause in the catch
    3 @ 70% of max clean
    3 @ 73%
    3 @ 75%
    3 @ 77%

    Push press
    3 @ 50% of max clean
    3 @ 55%
    3 @ 60%
    3 @ 65%

    Back squat
    4 @ 65% of max squat
    4 @ 70%
    4 @ 75%
    4 @ 77%

    EMOM/6 to finish - aim to build load across EMOM
    1. 5 bench press
    2. 10 gorilla row

  • EASY: Strict gymnastics Workout

    30s on - 30s off for 5 rounds:
    a) "negative" skin the cat
    b) one-legged squat (lunge, curtsy, shrimp, pistol)
    c) negative pull up
    d) wall supported triangle HS
    e) strict k2e ristiin