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

  • 13.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Leuka proge 2 Workout

    6x 5

  • 20.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 27.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 15.7.2021 Workout

    EILINEN tai

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

    tai
    - 30 min palauttava hölkkä sekä venyttelyt

  • Torstai 27.5. Strength

    Power snatch
    5x2 80-90%

  • “Press Pause” Workout

    For Time:

    3 Rounds of “Cindy”
    12 Clusters (135/95)
    3 Rounds of “Cindy”
    9 Clusters (135/95)
    3 Rounds of “Cindy”
    6 Clusters (135/95)

    Rest 2 Minutes

    1 Mile Run

    Kilos – (61/43)

  • 5/25/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(24)
    WRK 5:00 REST 1:00 x4
    5 push ups-tempo two secs dwn, two secs up
    modify push ups as needed
    10 sit ups
    20 breakdancers
    10 reverse lunge + crossbody crunch
    5 bent over row/ring row/pull ups choose

    Finisher
    20 kneeling crunch
    1:00 butterfly stretch

  • Snatch Strength

    Snatch 3-3-3-2-2-1-1-1
    +
    Back squat 3x10+amrap

  • Weightlifting + strength Strength

    135 min

    1.Snatch
    A. Build up to 1RM snatch in 20 min
    - 52.5 kg

    B. Snatch consistency work
    EMOM8
    2 Power snatch
    *Build up to max 85 %, start from 65 %.
    - 40 kg

    2.CTB
    - Every 90 s. x 6: 7 CTB
    - Easy bike between sets

    3.Back squat
    Build up to 3 RM back squat in 20 minutes
    - 85 kg

    4.Accessory
    20-16-14-12 reps of:
    Hip thrust - 50 kg
    * After each completed set do:
    3 High box jumps