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

  • TTP Strength 26.12.2016 week 6/6 Strength

    105 min
    WU for 15 min

    1.Weightlifting
    A. Suggested clean and jerk warm up

    A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
    25 35 45 55 55 / 60 60 60 60 62.5 (65)

    2.Strength

    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 3 @ 85-92.5%. Start at low end of the % range and add load each set to build towards the high end (if possible)

    A2. Strict press – 5 x 3 @ 80-90%
    30 4x3x32.5

    A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pullups
    10 8 6 6x2.5 kg

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

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Monday 15th April 2019 Workout

    Barbell Cycling

    5 rounds

    30 sec max rep unbroken HPS
    1 min rest

  • 1.1.2017 Workout

    Hyvää uutta vuotta!

    Huomenna se alkaa :) Me julkaisemme ohjelmoinnin päiväkerrassaan. Sunnuntaisin tulee seuraavan viikon suuntaviivat. Näette vähän että minkätyylistä settiä on luvassa. Kesän tullen osaa sitten ottaa uikkaria ja lenkkaria mukaan.

    Maanantai 2.1.2017

    Kunnon hikijumppa

    Tiistai 3.1.2017

    HSPU + Hikoilua

    Keskiviikko 4.1.2017

    Painonnosto + Metu

    Torstai 5.1.2017

    Rest day- ei tarvii ilmoittautua.

    Perjantai 6.1.2017

    Tutustumis Wodit. Tuokaa kaverinne jumppaamaan. Samalla on Bellanrannan yhteiset avajaiset.

    Lauantai 7.1.2017

    Painonnosto "metcon" kaverin kanssa + Metu

  • 4x6/6steps FR Walking Lunges Strength

    4x6/6steps FR Walking Lunges

  • EMOM'ish Workout

    2min 20cal Assault Bike
    1min 10-20 Box Jump
    2min 20cal Assault Bike
    1min 10-20 WallBall
    2min 20cal Assault Bike
    1min 10-20 KBS
    2min 20cal Assault Bike
    1min 10-20 Burbee
    2min 20cal Assault Bike
    1min Cindy

    Do 2-4 rounds, adjust the intensity by choosing between 10-20 reps each 1min sequence.

  • Engine Conditioning Workout

    Test Workout 1
    5km Row for time

  • Snatch skill Workout

    5 Sets, resting 1:00 between:
    1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (Video)
    2 Power Snatches

    Set #1 – Empty Barbell
    Set #2 – 30% of 1RM
    Sets #3/4/5 – 40% of 1RM

  • LPS170102 Workout

    1. Back squat

    • 3@75%
    • 1@80
    • 3@75%
    • 1@83
    • 3@75%
    • 1@85

    2.snatch

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 3×3

    3. Snatch Pull

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 2×2

    4. Conditioning

    For Time

  • Power Snatch + Bar MU, 12 min OTM Workout

    On The Minute x 12
    Even Minutes – Power Snatch (3-3-2-2-1-1)
    Odd Minutes – Max Reps in 30s of Bar Muscle-Ups
    6 rounds at each station.
    Aim to climb in weight on the power snatches throughout, and strive to hold the same number of bar muscle-ups in each round. If we currently do not have Bar MU, train either our Bar MU skills or CTB Pull-Ups this iteration.
    On rounds 1 and 2, perform 3 power snatches.
    On rounds 3 and 4, perform 2 power snatches.
    On rounds 5 and 6, perform 1 power snatch.