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

  • Conditioning (DELOAD) Workout

    Every 2:00 x 20

    Odd Sets: 16/12cal Assault Bike
    Even Sets: 200m Skillmill Run

  • 60100 Workout

    Seinäjoen crossfit salilla
    40 cal laitteella (soutu)
    15-9-6
    Toes to bar
    Snacth
    Burpee over the bar
    40 cal laitteella

    Target 15min (18min kokonaisaika)
    Mulla meni 14min

  • 4.12.24 Workout

    ACCESSORY

    3x
    30-60s ring hold (dipin yläasennossa)
    20-30 side plank crunches, L (eli kylkilankussa pumppaat ylös ja alas 😁)
    20-30 side planks crunches, R
    15-25 hollow rocks

    • lepää se mitä tarvii kierrosten välissä

  • EASY: With partner Workout

    AMRAP14 w/ partner YGIG, alternate between a & b:
    a) 6-12 pull up
    12 db snatch
    6 burpee over db
    b) 60s easy machine

    Treenin flow: Molemmat tekee ensin vuorotellen kierroksen a:ta, sitten vuorotellen kierroksen b:tä ja tätä mennään 14min.

  • Pull-up 5 sets Strength

    Strict bodyweight pull-up 5 x 8

  • Extra Credit 05-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS
    :30/:30 Half Pigeon
    15 Glute Bridge-Ups + :30 Glute Bridge Hold
    1:00 EZ Jog
    -Rest as Needed b/t Sets-

  • 4.4.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH
    2x3@barbell,
    3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
    *example up to 50-55%, 60-65%

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell,
    3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
    2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

    SNATCH PULL *full foot
    2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

  • Extra Credit 02-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MIN YOGA FLOW...
    Up Dog to Down Dog
    3-Legged Dog
    Cat/Cows
    Child's Pose
    Rebound Pose

  • Conditioning Workout

    4 sets:
    400m Skillmill Run
    15 Cable Lat Pulldowns – Neutral Close Grip
    :30 Hollow Hold
    - Rest 1min btw sets

  • OPTIONAL LONG ENDURANCE Workout

    10min easy pace bike (NOSE BREATHING)
    .

    4-6rounds
    2min echo
    3min bike
    2min ski
    3min bike
    .
    10min easy pace bike (NOSE BREATHING)

    TARGET PK1-2 / easy enough