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

  • 9.5.2024 Back Squat Strength

    E4MOM 5

    5 Reps Back Squat
    3 High Box Jumps

  • "ENSIPURAISU" Workout

    💥 Winter War 2020 - Event 1💥⁣
    ⁣
    30min AMRAP⁣:
    40/30cal Row
    12 DB Burpee box over 2x 22,5kg/15kg
    50 DU

  • 1.5.2024 Row, Bike, Run ( outdoors ) Workout

    4 Rounds :

    In 3 minutes window :
    Row 500m
    In 3 minutes window :
    Bike 1000m
    In 3 minutes window :
    Run 400/200m

    Score : Fastest time each

  • 4.5.2024 AMRAP 9 Workout

    AMRAP 9

    5 Box Jumps 30"/24"
    8 Double Dumbbell Push Press 22,5/15kg
    25 Double Unders

  • Earthquake OHS Workout

    3-4 sets, rest as needed
    5-8 earthquake OHS

    Tarkoitus: Painot maltilla, tämä ei ole voimaliike vaan hallintaa lisäävä, pieniä lihaksia aktivoiva apuliike.

  • WOD Workout

    RX
    4 ROUNDS FOR TIME
    30/25 Cal Bike/Row/Ski
    20 V-Ups
    10 Front Rack Alt. Lunges (60/43)
    3 Rope Climbs

    SCALED
    4 ROUNDS FOR TIME
    25/20 Cal Bike/Row/Ski
    20 Tuck-Ups
    10 Front Rack Alt. Lunges (moderate)
    3 half rope climb/ 6 Strict Pull-Ups or floor/box assisted pull up
    Timecap 20:00
    RPE 8

  • JERK Strength

    4x3 jerk 2s pause in catch/ 70-77%
    4x2jerk no pause/ 77-87

    jerk anyhow, quality first, not too heavy

  • Friday 1st April 2016 Strength

    Weightlifting

    3 position Snatch x 2 x 5 @ 60% 1RM

    The 3 positions are:

    High-hang
    Mid-hang above knee
    From the deck

    Make your focus on correct positioning and speed.

  • Strength Strength

    Build to a Moderate-Heavy 5-Rep Deadlift in 12:00
    RPE 7

    • full reset btw reps

  • Ma 15.4.2024 penkki max1 Strength

    Penkki max1

    Alkulämmöt esim
    -band-pull-aparts/facepulls
    -lavan aktivoinnit seinää vasten
    -suorinjaloin mave
    -’shoulder dislocates’ harjanvarrella
    —> kaikkia läpi 1-2x20

    +lisäksi käsien/lapojen/kyynärpäiden/ranteiden pyörittelyä mahdollisimman paljon

    Aktiiviset venyttelet: rinta, lonkankoukistajat, alaselkä/takareidet...

    Perusohjeet nousuihin:
    -noin 50% asti vitosia
    -noin 70% asti kolmosia
    -tästä eteenpäin ykkösiä

    MIETI TAVOITERAUTA VALMIIKSI JA MITEN LÄHDET SITÄ LÄHESTYMÄÄN!!!