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

  • Pe 21.8.2020 Maastaveto + kevyt penkki Strength

    Maastaveto 2x2x95%

    Penkki 2x5x70%
    -1s stopeilla

    Stoppiveto 3x1x70-80%
    -mieluiten pienempi % ja suurempi teho/nopeus

  • WOD Workout

    “Jumping Diane”

    21-15-9
    Deadlift @100/70kg
    HSPU Kipping

    *after each set of ( DL -HSPU) do 30 Double Unders!

    Timecap : 12mins

  • For time Workout

    30/24 cal Air bike / Row / Run
    15 Sandback cleans (60/45kg)

    (Time cap: 6min.)

    • Ohjeistus:
    • Go hard, or go Home.
    • Säkki tulee nostaa hartian päälle (Ei ylitse) ja vartalon tulee olla täysin ojennettuna ja säkki kontrollissa. Pudota säkki takaisin eteesi.

  • 2-Position Clean - 60% x 4 sets Strength

    4 sets of a 2-position Clean (a full Clean immediately followed by a hang Clean) at 60% of Clean 1RM

  • OPTIONAL Workout

    21-15-9
    DB bench press
    Banded pull apart

  • Kurimuskerho 16.8.2020. Workout

    Warm up
    Hinshaw warm up for running.
    then
    prepare for snatch/alt leg v ups in 10 minutes

    Workout 1
    1600m run (Moderate: Not for time)
    -Rest 3:00-
    200m run
    10 Power Snatch 35/50kg
    200m run
    10 Power Snatch 35/50kg
    200m run
    10 Power Snatch 35/50kg
    200m run
    -Rest 2:00-
    200m run
    20-30 alt leg v-ups
    200m run
    20-30 alt leg v-ups
    200m run
    20-30 alt leg v-ups
    200m run

    Dont run too hot on those 200m so you dont have to rest so much
    to start power snatches

    Workout Prepare / Warm up for 10 minutes
    Test rope climbs 2-3 reps or pull ups 2 x 3-5 reps
    then we test single arm db oh lunge walk

    Workout 2
    For time
    20m Single Arm DB OH Lunge walk @15/22,5kg
    5 rope climbs / 21 Pull ups
    20m Single Arm DB OH Lunge walk @15/22,5kg
    4 rope climbs / 18 pull ups
    20m Single Arm DB OH Lunge walk @15/22,5kg
    3 rope climbs / 15 pull ups
    20m Single Arm DB OH Lunge walk @15/22,5kg
    2 rope climb / 12 pull ups
    20m Single Arm DB OH Lunge walk @15/22,5kg
    1 rope climb / 9 pull ups

    Lunges always (2x10+10m R/L)
    Rope climbs should be done in every 30-45 sec
    Pull ups should be done in 2-3 sets with smart rest perioids
    Time Target 12-15 min, cap 18 min.

    Cool down
    2-3 min light cardio
    1:00 upper trap lacrosse ball R/L
    1:00 Russian baby strech
    1:00 cobra to downdog strech

  • Team WOD Workout

    Team WOD

    In teams of three
    5 rounds of: (EMOM 15 min)
    1min Double KB cleans 24/16kg
    1min Bike
    1min rest

    REST 5 min

    5 rounds of: (EMOM 15 min)
    1min Double KB snatches 20/12kg
    1min DU's
    1min Rest

    Tulos= tiimin yhteistulos kahvakuulaliikkeissä

    *Kahvakuulaliikkeet lähtee roikusta eli ei lattiasta

  • Warm up Workout

    3 Rounds:
    Row / Partner runs 200m during that time
    10 goblet squats (3sec down, fast up)
    12-16 alt leg v-ups
    3-5 burpee pull ups

  • For time Workout

    1 Round:
    (w/ partner)

    800m Run
    80/60 cal Bike / Row
    80 Toes to Bar
    80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
    80/60 cal Bike / Row
    800m Run

    (Time cap: 25min.)

    • Ohjeistus:
    • Molemmat Parista juoksee samaan aikaan.
    • Loput liikkeet/toistot saa jakaa vapaasti.
    • Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.
    • Askellus tulee tehdä rintamasuunta tasapintaa kohden, ei kulmaa päin.

  • Perjantai 7.8. Strength

    Back squat
    5x3 70%