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

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    3 rounds for quality

    1) 2 Skin the Cat
    2) 10 Rower Pike-UP
    3) 5+5m Banded Walk

  • WOD Workout

    Buy in: 2:00 Max Rope Climbs
    then:
    4 Rounds:
    15 DB Push Press @22,5/15kg
    15 Supinated Barbell Rows @60/43kg
    then:
    Cash out: 2:00 Max Dus

    Timecap: 14 mins

    Extra:
    Rollback Triceps: 3 x 12-15 reps. Rest 60s.

  • Gymnastics holds Workout

    5rounds:

    20s ON / 40s off
    1) chin over bar
    2) ring support
    3) top of push up
    4) hollow hold

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    16:00 Teens
    17:00 Snatch Technique
    18:00 Mobility + Core Workout
    19:00 EasyWod

  • Ke 7.8.2024 penkki Strength

    Penkki 2x95%

    Kapea penkki 3x6x70-80%

    Vipunostot taakse 5x15

    Vipunostot maaten 2x20

  • Perjantai 9.8.24. FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio with 20s rest bwn
    then
    10-15 single arm band row R/L
    15-20 band pull aparts
    10 pass through
    10+10 banded trunk twist on static lunge hold
    10+10 banded side steps
    10+10 forward&bacwards steps
    10+10 birddogs (band over knees)
    10-15 banded air squats
    then some barbell prep for snatch and start warm up lifts.

    Strenght
    Squat Snatch 5x5reps@65-75% of 1rm
    go new set every 2-2.5 min
    go for power snatches if mobility is an issue.

    Metcon
    With Air Bike AND Rower , alt time with partner. Go at 85-90% effort on each set.
    90 seconds, 75 seconds, 60 seconds
    3 min rest after AB/ROW before changing to other machine.

  • Power-2, Penkki Strength

    Bench Press 3RM

  • JERK WAVE Strength

    Jerk
    3-2-1 (60-70%)
    3-2-1 (70-80%)
    3-2-1 (80-90%)

  • Snatch complex Strength

    E90s x10:
    1 High hang snatch
    1 hang snatch
    1 snatch

    Huomioita: Kaikki tempaukset kyykkyyn, jos polvivaivaa voit tehdä myös powerina. KAIKKI TEMPAUKSET TEHDÄÄN TNG eli ei tiputeta tankoa tai asetella asentoa edes koko tempauksessa maassa ollessa.

    Tarkoitus: Nouse painoissa intervallien edetessä, viimeisellä setillä RIR1 snatch eli pakkiin jää vielä 1 kokonainen tempaus.

  • Fast Intervals Workout

    4-5sets:

    4 devils press@2x22,5/15kg
    8 c2b/pull up
    12 box jump over

    rest 2min between sets

    Target under 90s-2min / scale weight if needed / pyri kiihtyvään tahtiin , viimeiset kierrokset päivän nopeimmat!!