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

  • PT Group TI 28.11. klo 17.30 Workout

    LÄMMITTELY
    2 kierrosta, 40-60s. / liike
    1. Seinällä kädet niskan takana - kierto & taivutus
    2. Lonkan pyöritykset toispolviseisonassa
    3. Vaaka seinällä blokin kanssa
    4. Käden vienti seinälle selkä seinään päin
    5. Pallon päällä rangan ojennus

    VOIMA
    3 x 10 askelkyykky
    3 x 8 pystypunnerrus

    KIERTOHARJOITUS
    3 kierrosta, 45s./15s.
    1. Lantionosto / rapunosto / pöytänosto
    2. Lankussa olkapääkosketukset
    3. Punnerrus + selän ojennus
    4. Hollow rocks

  • Misfit training: Power Position Snatch 8×1 @90% or more of the 1RM Strength

    Do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
    First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
    You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

  • Muscle & Power, Joker Workout

    Benchmark: “Fran”
    21-15-9 reps for time
    Thrusters
    Pullups

  • Metcon Workout

    • For Time
    Parallettes L-Sit max time hold
    GHD Sit Ups 27 reps
    Row o SkiErg 27/18 Kcal
    2:00 rest
    Parallettes L-Sit max time hold
    GHD Sit Ups 21 reps
    Row o SkiErg 21/15 Kcal
    1:30 rest
    Parallettes L-Sit max time hold
    GHD Sit Ups 15 reps
    Row o SkiErg 15/10 Kcal
    1:00 rest
    Parallettes L-Sit max time hold
    GHD Sit Ups 9 reps
    Row o SkiErg 9/6 Kcal

  • Karantreeni ”Skill conditioning” Workout

    EMOM12 (4 rounds)
    1. 5-15 t2b / knee raises (Choose a challenging amount you can do unbroken)
    2. 10-20 cal row
    3. Rest

  • 28.4.2020 Workout

    Warm up:

    10 min Jogging

    Stretching 20-30 sec.
    Tights
    Calfs
    Hamstring
    Gluteus

  • "Lightsaber” Workout

    For Time:
    10/8 Calorie Assault Bike, 21 Power Snatches
    10/8 Calorie Assault Bike, 18 Power Snatches
    10/8 Calorie Assault Bike, 15 Power Snatches
    10/8 Calorie Assault Bike, 12 Power Snatches
    10/8 Calorie Assault Bike, 9 Power Snatches
    10/8 Calorie Assault Bike, 6 Power Snatches
    10/8 Calorie Assault Bike, 3 Power Snatches

    Barbell: 75/55 lbs
    Kilos: 34/25

  • Wendler's overhead press Strength

    Overhead press:
    1. Round 37,5 % of max
    2. Round 45 % of max
    3. Round 55 % of max
    4. Round 60 % of max
    5. Round 67,5 % of max
    6. Round 77,5 % of max

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • Thrusters and CJ Workout

    1min ME thruster 42,5kg/35kg
    1 min rest
    4 min AMRAP
    3 Clean and jerks 60kg/40kg
    10m bearcrawl
    1min rest
    1min ME thruster 42,5kg/35kg