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

  • 30.9.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    KEVYT TEKNIIKKATREENI
    Vapaa valinnaiset lämmöt

    --

    MUSCLE SQUAT SN + OHS
    2x1[4+2]@30%, 4x1[3+2]@40% te-% pal 2min

    --

    PUSH PRESS + POWER JERK
    2x1[2+3]@40%, 2x1[2+2]@50%, 3x1[2+1]@60% ty-% pal 2min

    --

    SNATCH PRESS with rubber band
    4x12@kevyt - kuminauhan päihin lintit
    pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • 15.02.18 - MetCon Workout

    5 Deadlift (115kg)
    30 Kcal row
    30 DB snatch (alt.) (18kg)
    4 Deadlift
    20 Kcal row
    20 DB snatch
    3 Deadlift
    10 Kcal row
    10 DB snatch
    2 Deadlift
    5 Kcal row
    5 DB snatch
    1 Deadlift

  • Bench & Dip Strength

    Shspu 15 reps
    Penkki kolmonen 67,5kg asti
    Dippejä 3x3-5 reps oranssi ohut kumppari parallettes

  • 7.10.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    KEVYT TEKNIIKKATREENI
    Vapaa valinnaiset lämmöt

    --

    SN SOTS PRESS 2 sec pause OH position
    2x6@keppi pal 1-2min

    --

    SNATCH On The Plates
    3x6@keppi/tanko pal 2min

    --

    SN PULL till power position + SN
    6x3[1+1]@40% pal 2min

    --

    BOX JUMP 4x6 pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • CF Seppä - Team WOD 13.3 Workout

    Team WOD
    2/3 person teams.

    AMRAP 7
    “Meter race”
    30m dual Db carry + 3 devils press + 10m carry.
    2x 15/10kg.

    -3min rest-

    AMRAP 7
    “Them lungs”
    Death by calories. Use 3 bikes. Every person must add one calorie.
    Change the order if needed.

    -3min rest-

    “Power cindy”
    AMRAP 7
    3 Pull ups
    6 Push ups

    9 Air squats

    12 Box jumps
    9 Power cleans 35/25
    6 Burpee over bar

  • "Don't Get Carried Away" Workout

    4 rounds:
    40 DU
    15+15m SA KB OH Carry
    15 Push-ups

  • Endurance WOD Workout

    Every 8 minutes x 5 sets:
    12/9 cal bike or row
    10 hang power clean 30/20 kg
    15/12 cal bike or row
    10 front squats 30/20 kg
    18/15 cal bike or row
    10 shoulder to overhead 30/20 kg

  • 09.03.2022 Workout

    STR:
    Deadlift
    3x4 (eesmärk eelmise nädala raskus, kui tehti raskemaga kui moderately heavy siis võtku kergemaks)

    Romanian DL 2x8 @ 50-60% of 3x4

    3 sets of:
    12-16 DB Hang Power Cleans
    8-10 DB Lateral Raises
    Rest as needed

    WOD:
    EMOM for 9:
    1.- 10-12 Toes to Bar
    2.- 10 Double DB Box Step Overs
    3.- 15/11 cal Row

    EMOM for 9:
    1.- 10-12 Pull-Ups
    2.- 8-10 Thrusters (40/25kg)
    3.- 50 Double Unders
    (EMOMide vahel 3-5 mintsa puhkust)

  • 08.02.18 - Skill Strength

    Squat snatch 3 positions (30kg):
    3reps in each position
    . High-hang
    . Hang
    . Floor

  • 3.10.2021 PK Strength

    Deadlift

    3 x 3 @ 75% Deadstop
    3 x 4 @ 80% TnG

    SO 2:30