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

  • Ma 24.4.2023 maastaveto max1 Strength

    Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

    Lajikohtaiset pumppaavat venytykset: takareidet, pakarat, lonkankoukistajat, alaselkä, etureidet, pohkeet

    Kevyt takaketjuliike 3x10 (jefferson curl paras vaihtoehto)

    Lantion aktivointi 3x20 (etuheilautus 👌🏻)

    Tangolla 1-2x12-20 (suorinjaloin mave)

    Vitosia 50% asti

    Kolmosia 70% asti

    Tästä eteenpäin ykkösiä…

  • BBC Weightlifting - Clean and jerk Workout

    A) Clean and jerk singles.

    Build up to a heavy single clean and jerk. Max out.
    You are allowed 3 failures before calling it quits.

    B) Front squat open set

    Use 94-100% weight and do a single set of as many reps as possible of front squats. Rep range 2-10 reps.
    If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.

    Use Epley’s formula to calculate new 1RM estimate

    (Weight x Reps x 0,0333) + Weight
    = Estimated 1 rep max

  • BBC Weightlifting - Snatch Workout

    A - Snatch

    Snatch
    4 Rounds
    3 sets of 2 @ 77-80%.
    Lift every :45s

    Rest 3:00 min between rounds

    B - Hang power snatch

    L. Hang power snatch 4RM OTD,
    Then 3 sets of 3 @-5-15kg

    C - Squats

    Nousu kolmosilla @87% asti.
    (Laske prosentti 90% 1RM arviosta)

    Optional:
    3-4 Rounds of:
    5-10 Glute-hamstring raises (GHR)
    10-15 Back extensions
    10-15 Hip extensions
    *Unbroken sets with 2:00 min rest between sets. Tailor ghr to hamstring curl on rower if needed

  • WOD Workout

    2-3 hlön tiimissä 17min AMRAP

    30 Mavea 45-50%
    30 Istumaannousua
    30 Leukaa/ Rengassoutua
    30 Cal koneella

  • 180523 Torstai Workout

    Kesäkauden avajaiset

    "Murph"
    For time
    1,6km run
    100 pull-up
    200 push-up
    300 squat
    1,6km run

    Time cap 50min
    *You can share the reps as you like. Run is in the beginning and at the end.
    *You can also do partner version and share the reps with partner.

    HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.

  • AMRAP 10: for quality Workout

  • Strict hspu 3 x 5 Strength

    • deficit
    • 1 x abmat
    • negative
    • box pike hspu
    • rest 1:30

  • Mother's Day Workout

    Partner Workout

    Part One
    8:00 AMRAP
    8 x Burpee Step Up
    16 x Row Cals

    Rest 5:00

    Part Two
    8:00 AMRAP
    8 x Push-Up
    16 x Russian Swing

    Rest 5:00

    Part Three
    8:00 AMRAP
    8m x Bear Crawl
    16m x Walking Lunge

    Rest 5:00

    Part Four
    As a class
    8:00
    Keep the 2 big sleds moving for all 8mins

    • Parts 1/2/3 work can be split however the team decides.

  • "Taitoa ja tahtoa" Vierumäkileiri 2.0 Workout

    Emom 7
    Vapaavalintainen taitoliike, mukavat toistot.

    Aikaa vastaan
    21-15-9
    Etukyykky 40%
    Valitsemasi työntävä tai vetävä voimistelu/kehonpainoliike

  • For time Workout

    10-8-6-4-2:
    Squat snatches (52,5/75 kg)
    – Perform 3 wall walks after each set.

    Scaled WOD
    For time:
    10-8-6-4-2:
    Hang squat snatches
    – Perform 2 partial range of motion
    wall walks after each set.