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

  • Gymnastic Workout

    E90s x 12 alt. a,b and c

    A) 1 set of bar mu - target 2-5 reps

    B) 1 set of hs walk - target 5-10m

    C) 40-50 DU

    Skaalaukset: bar mu->banded->jumping hs walk->wall facing shoulder tap du->reps->practice->su

  • Clean & jerk Strength

    5 x e2m:
    1 squat clean + 1 front squat + 1 squat clean @ moderate

    5 x e2m:
    3-3-3-2-2 paused* split jerk @ moderate

    -> *3s pysäytys vastaanotossa

  • Conditioning Workout

    RX:
    E5M x 6
    500/350m row
    10 ohs @42,5/30kg
    10 T2B

    Scaled:
    E5M x 5
    500/350m row
    10 ohs @35/25kg
    10 t2r

    RPE 4.5

    Skaalaukset: row->matka ohs->paino t2b->knee raises Treenin idea on liikkua reippaasti, mutta tavoite säilyttää sama vauhti loppuun asti. Jokaisen kierroksen jälkeen täytyy jäädä vähintään 120s lepoa. Soutuun saa mennä max 2min.

  • EMOM 15 Workout

    EMOM 15 (45sec ON/15sec OFF)

    1) Row for Cals
    2) KB Swings 24/16kg
    3) Bike for Cals
    4) Box Jump Overs
    5) Rest

  • 5rds Workout

    Back Squat 5
    rest 2.5min
    Strict HSPU / DB Press 5-10
    rest 2.5min

  • Clean pull Strength

    Clean pull - E2:30 x4:
    3 clean pull @ 100-120% clean 1RM / RIR 2
    - hartiavetoon ja päkiänousuun asti

  • 6.10.2019 Deload Cycle Strength

    Over head squat technique

    Over head squat 5x3@moderate weight, technique first

  • 1 ¼ Front squat 7x3 Strength

    1 ¼ Front squat 7x3 @ 70+%

  • 061224 Perjantai Workout

    DELOAD WEEK

    "Suomi 107" partner workout

    For time
    107 medball squat clean 20/14
    107 medball sit-up
    107 medball walking lunges
    107 medball ground to overhead
    107m per athlete medball bearhug sprint (= 15x 7m for both)

    Share reps with partner

  • Back squats Strength

    Back squat (5/8) - E3MOM x6:
    - reps: 4-4-3-3-2-2
    - percentages: (RIR2 viimeisillä seteillä)
    -- 4 reps: 82-85%
    -- 3 reps: 84-88%
    -- 2 reps: 86-91%