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

  • A. Conditioning Workout

    3 rft:

    30 cal asa bike
    2 legless short rope climba
    15 m hsw

  • B4. Strict press Workout

    3 x 5 @ 69-73%

  • A. Emom hang cleans Strength

    Every 2 minutes x 10

    2 hang squat cleans @ 84%

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    Gymnastic ab-work video

    1-2 rounds, go by feel

  • Monday 3rd June Workout

    0-10 mins build upto a 5rm back squat
    14-24 mins 10 min amrap
    8 FRL@40-50% of above
    200m run
    28-33 mins 6 min Emom
    T2B
    35-39 mins tabata core or mobility

  • Muscle & Power, AV 1 Strength

    Back squat 4x8 reps, then max reps @ 95%

  • 29.10.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    5 + 5 WINDMILL, lintti

    3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

    10+10 - 10+10 BICYCLE ABS + LEG LIFT

    3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

    --
    SNATCH (SN) GRIP
    3[1+1]+3 TALL MUSCLE SN & OHS + SQUAT POSITION MUSCLE SN
    3+3[1+1+1+1] HIP SN BALANCE + SN PRESS & OHS & SN DROP & SOTS PRESS
    3+3+3 HIT & HIGH PULL + HIT & JUMP + HIT & POWER SN
    3[1+1] SN PULL TILL POWER POSITION & MUSCLE SQUAT SN
    3[3+1] POWER POSITION BOUNCE & MUSCLE SQUAT SN
    3[1+1+1+1] HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

    Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00.

    SNATCH PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 2min

    LAVA
    1@96-98%, 1@98-101%, 1@101-103%

    10min tauko

    CLEAN + JERK PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3+3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@71%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

    LAVA
    1+1@96-98%, 1+1@98-101%, 1+1@101-103%

  • Warm up Workout

    2-3 Rounds:
    10 Lying snow angel
    5 Caterpillar
    15/15m One arm KB OH walk (bottom up)
    10/10 One arm Z-press with DB/KB
    6 Ring row with chin up grip (2s hold)

  • 9 min E2MOM: 1 Front Squat Strength

    9 min EMOM:
    • 1 Front Squat
    Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

  • Jake in the box Workout

    For time
    1000m row
    50 cal bike
    10 BMU
    40 box step over 16kg
    10 BMU
    50 cal bike
    1000m row