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

  • HOME WOD 29 Workout

    WARM UP
    3 Rounds

    20 squats
    20 crab reach
    20 squat rotation

    STRENGTH/SKILL
    Emom15min
    1. 30 sec handstand hold
    2. 30 sec crab hold
    3.30 sec Bear crawl hold

    WORKOUT
    5min amrap
    30 jumping jacks
    20 squats
    15 presses

    rest 2 min

    3min amrap

    10 burpees
    10 thrusters
    10 sit ups

    COOL DOWN

    10min calm breathing and relaxing.

  • Front squat 5x6 Strength

    Every 3min

  • Karjalan kovin karsinta 2019 Strength

    140 min
    *1.Warm up & preparation for KK qualification 201*9
    - Row + mob.
    - Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
    - Conditioning prep

    2.KK qualification
    A. 8 min AMRAP:
    15 cal row
    20 TTB
    15 cal row
    15 CTB
    15 cal row
    7 MU
    Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

    B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
    Result: 41 43 45.5 kg
    Tiebrake 12.59 (done as power snatches)

    C. FT, in 15.00-25.00:
    80 DU
    30 DL 50 kg
    10 HSPU
    80 DU
    20 FS 50 kg
    10 HSPU
    80 DU
    10 cluster 50 kg
    10 HSPU
    Result: 62 DU in round 3 / 25.38

    3.GS
    A. MU for 20 min
    - 8 x 1 reps

    B. MU strength
    - False grip Top of Ring pull up hold
    Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
    - Ring Bottom of dip hold
    Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

  • Tuesday 1st June 2021 Workout

    Workout

    12 min AMRAP
    (in teams of 3 or 1:2 work to rest)

    3 bodyweight power clean
    30 sec max cal ski

  • HOME WOD 28 Workout

    WARM UP
    10-15 Cardio warm up.
    Do 20min jog or bike ride to get heart rate up.

    STRENGTH/SKILL
    4x15 banded hamstring curls. Use rubber band. You are in pronated position on the ground and loop a band arround the ankles. Try to feel a good squeeze when contracting. you can do two legs at same time or one leg at a time. Good idea to switch every set.

    After every set do 20 single leg glute bridges per leg.

    WORKOUT
    Emom10 min
    1. 6-8 devils presses
    2. 20 russian twist

    COOL DOWN
    5-10min foam rolling whole body. Calm breathing.

  • Every 5min. Workout

    Every 5:00 x 5 Rounds:
    8 Alternating Dumbbell Power snatch
    8m Single DB Overhead Walking Lunges
    8 Lateral Burpees over Dumbbell
    8m Single DB Overhead Walking Lunge
    8 Alternating Dumbbell Power Clean & jerk

    Rx: DB 30/20kg

    • Painon tulisi olla hieman haastava, mutta sellainen, että kykenet käsittelemään painoa hyvällä tekniikalla ilman sen suurempia taukoja.
    • Hitain kierrosaika on tuloksesi.

  • 3.10.2021 PK Strength

    Deadlift

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

    SO 2:30

  • 22.2.2022 Restart Strength

    Deadlift

    5 x 5, Build in weight each set.

    Send off 3:00

  • "Don't Get Carried Away" Workout

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

  • 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