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

  • Monday Workout

    3-Position Squat Snatch
    5 Sets @ 65%

    1. Power Snatch + Squat Snatch
      1 Complex On the 1:30 x 7 Sets:
      Performed @ 75%

    2. Pausing Snatch Pulls
      5 Sets of 2 at 90%
      Pause 2 Seconds at Knee Level

    3. Back Squat
      6 Reps @ 70%
      4 Reps @ 75%
      2 Reps @ 80%
      6 Reps @ 72%
      4 Reps @ 77%
      2 Reps @ 82%
      6 Reps @ 74%
      4 Reps @ 79%
      2 Reps @ 84%
      All Sets completed On the 2:00

    4. Conditioning
      4 Rounds For Time:
      40 Air Squats
      30 Sit-ups
      20/15 Calorie Assault Bike

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein

  • VKO9 Treeni 1B Workout

    Takakyykky

    A)

    Tee nousevin painoin päivän raskas sarja
    6 x takakyykky

    Tulos: paino

    B)
    
Laske tästä painosta 70% ja tee yksi maksimitoistosarja

    Tulos: toistomäärä

  • Rush Workout

    3*
    9* Sqt Snatch 50/30kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    7* Sqt Snatch 55/35kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    5* Sqt Snatch 60/40kg
    15m HSW / 10* walk to wall

  • Perjantai 13.7 Workout

    Midline
    Not For Time:
    1:00 L-Sit Hold
    2:00 D-Ball Hold (100/70)
    :30 Second L-Sit Hold
    1:00 D-Bal Hold (100/70)
    :15 Second L-Sit Hold
    :30s D-Bal Hold (100/70)

  • 5x2 OHS Strength

    5 sets of Overhead Squats
    - Build to days heavy 2 rep.

  • 24.8.2018 Workout

    Lepoja

  • HOME WOD 2 Workout

    WARM UP
    2 rounds
    30 Squats (change feet position with every 10 reps, narrow to wide )
    30 Squat rotations
    10 Hollow rocks
    30 jumping jacks Jump feet forwards backwards instead of sideways.

    STRENGTH/SKILL
    5x 10/10 one arm strict press from lunge position. Back knee does not touch the floor and needs to be actively held above ground. If left knee is in front you press with the right arm and vice versa. If you do not have heavier weights you go 3 seconds up and 3 seconds down and no rest at top or bottom when pressing. Tempo 3030.

    WORKOUT
    EMOM18min
    Work aprox 30- 45 sec
    1. Handstand hold. ( first round both arms, second round right arm....
    2. Scissor kicks
    3. Jumping lunges with weigths

    Scale handstand with feet on box/chair/ sofa. The one arm hold might be challenging so try feet on chair or box for that one.

    COOL DOWN
    5-10 min foam rolling and slow breathing. Roll the whole body from bottom of feet to neck. Work is done so relax!

  • Superkids 7-9 v Taito Workout

    Harjoitellaan

    -ilmakyykky
    -gobletkyykky
    -rengassoutu

  • Perjantai Wod Workout

    E2MOM 8 (16min)
    High hang Snatch
    8-8-6-6-4-4-2-2

    Double under practice for 10min

    30x DL (50/80kg)
    30x DU
    30x Bar over burpee
    30x DL (50/80kg)
    30x DU
    30x Bar over burpee

    Tc: 12min