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

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
    di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • Superkids 7-9v taito Strength

    Sumomave

    5 x 5

  • STRENGTH&CONDITIONING Workout

    Friday

  • STRENGTH&CONDITIONING Workout

    Saturday

  • Lisäpaino rengasdippi 3 x 3 Strength

    Lisäpaino rengasdippi 3 x 3

  • Endurance Workout

    45 Min Fartlek of:
    Run @ 60-80% MHR
    Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
    facendo a piacere allunghi sui 100, 200 o 400 m

  • 9/11/2013 Workout

    Pull ups
    5

    Road Bike
    12 miles
    60:00 minutes
    Keefer Rd Loop

  • 9/10/2013 Workout

    A
    Air Squats
    20

    B

    C
    KB Goblet Squat

    25

    20

    D
    Good mornings
    45#
    20

  • 7.8.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Lattiapenkki max1 (pikkusormet merkeissä) + päälle 1x5-8
    Dippi 5x6-10
    Face Pull 100 toistoa
    Hauberia :) 100 toistoa

  • TTP Strength 10.9.2016 S5/ week 3 Strength

    120 min
    WU for 15 min

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    Please read the notes below before starting this session.
    A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
    A1. Go every 30 seconds for 5 to 10 total reps
    A2. Go every 45 seconds for 5 to 10 total reps
    A3. Go every 60 seconds for 5 total reps
    25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

    B. Clean and jerk speed ladder(s)
    For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
    5 x 1 Clean and jerk @ progressively heavier weight (see below)

    Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

    You will need to complete minimum of 3 ladders.
    27,5-37,5 30-40 32,5-42,5 35-45 37,5-47,5 40-50 45-55

    2.Strength
    A. Front squat
    A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
    A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
    B1. From Friday: Strict press 3x8x25 kg

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140