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

  • 3.3.2023 Open 23.3 Pre-test Workout

    Open 23.3 Pre-test

  • Front squats 4s 3s 2s and 1RM Strength

    Front squats every 2 minutes:
    4-4-4-3-3-3-2-2-2-1

  • Rinnalleveto Strength

    5min
    Harjoitellaan kepillä/kevyellä tangolla tekniikkaa

    EMOM 5
    1 Clean pull + 1 Hang power clean + 1 Power Clean

    Every 90s x5
    Kasvata painoja joka kierros, jos mahdollista
    1 power clean + 2 hang clean

    Merkkaa tulokseksi viimeisen harjoituksen painot.

  • 19.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • BikeErg workout Workout

    BikeErg Interval
    20 Sec Sprint (105+ RPM)
    40 Sec Easy
    20 Sec Sprint (110+ RPM)
    40 Sec Easy
    20 Sec Sprint (115+ RPM)
    40 Sec Easy
    20 Sec Sprint (120+ RPM)
    40 Sec Easy

    3x (4 Min Hard (85-90 RPM), 2 Min Easy)

    4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

    2 Sets:
    2 Min Mod (70-75 RPM)
    90 Sec Mod (80-85 RPM)
    1 Min Hard (85-95 RPM)
    30 Sec Hard (95-100 RPM)
    2 Min Easy Easy Recovery “Spin”

  • 22.7.24 Strength

    OHS/SNATCH BALANCE

    Every 90s x4
    3 snatch balance + 3 ohs

    • voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

  • Day 1 Olympic Weightlifting Strength

    Snatch percentages
    2 reps at 60%
    2 reps at 70%
    1 rep at 80%
    1 rep at 85%
    1 rep at 90%
    1 rep at 93%
    1 rep at 90%

    Clean & jerk
    Build to a heavy Clean & Jerk, record heaviest set & keep a note of heavy single

    Front squat
    Build up to 90% of 1RM
    1 rep at 90%
    1 rep at 90%
    1 rep at 90%

  • EASY: Wall walk skill work Workout

    • Around the world in pike position and / or feet on a box
    • 3x5: 3s negative box handstand push up / pike push up

  • Easy pace Workout

    40min amrap
    Round starter 50du
    30cal row
    10 thrusters 30kg
    30cal ski
    10 wall ball
    30cal echo
    10 front rack lunge 30kg
    Round finisher 20burpee over bar

  • 50min squat - bike - bench - ski Workout

    00-02 8 back squat
    02-05 bike easy bace

    05-07 8 db bench
    07-10 ski easy pace