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

  • Ke 24.3.2021 perus: penkki Strength

    Penkki 3x2 (90-95-85%)

    Sotilaspenkki stopeilla 5x5x60%

    Pendlay Row 5x5

    Ojentajat kumpparilla 5x10

    Hauiskääntö myötäotteella 3x20 (apinaote)

  • Conditioning 27-03-2021 Workout

    AMRAP 25:00 with Partner
    50 Calorie Row
    40 G2OH with a plate @20/15kg
    30 Plate Walking OH Lunges total
    20 Burpee Box Jumps @61/51cm
    10 Strict Pull-ups

  • 240321 Keskiviikko A Workout

    2 Rounds
    2,5 min AMRAP
    12 db one arm thruster 22.5/15
    12 db box step 22.5/15
    1min REST

  • Torstai 18.3. Workout

    3 Rounds
    2 min work/1 min rest
    A)
    Row
    B)
    21 wall ball
    14 Box jump
    7 C2b

  • 15.3.2021 SQUAT STRENGTH PROGRESS 10/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5+5 Lunge OH
    3 Goblet Squat Stretch (levyp. avaa lonkkia painon siirrolla 2xpuoli+vaakapito)
    6 Reserve Hyper, hold 5 sec
    4 + 4 Hip Airplane

    --

    1-2 rounds: Snatch (Sn) grip
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn]
    3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
    3 x [Muscle Squat Sn + OHS + Slow Sn Drop]

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 1@85%, 2@85%, 1@85%, 2@85% pal. 2-4min

    SALI:
    SNATCH PANDA PULL + SNATCH
    2[1+2]@nousu 70%, 2[1+2]@73%, 2[1+2]@76% pal. 2min

    --
    KISA: (Leppävirta)
    SNATCH
    2x2@nousu 70%, 1@76%, 81%, 86%, 91%, (93% jos kuleksii) pal. 2min

    TY-VETO, 5 cm KOROKKEELLA (½-ote)
    5@50%, 5@70%, 3x5@85 ty-% pal. 2-3min

    OHEISHARJOITTEET: 2 rounds
    8 BANDED LAT PULL DOWNS (kumin.+keppi, lattialla polvillaan, hyvä keskivartalopito, olkap.+lavat alhaalla, suorat kädet, vie keppi lantiolle ja hidas palautus, viimeisellä 10 s pito)
    5+5 HALO, heavy KB/DB/PL (pään ympäri)

    --

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • NBT not bad at all Workout

    2min work 1min Rest 10 rounds

    A)
    2 rmu / 4 rpull ups
    4 hspu
    6 pistols

    B)
    1 Power Clean + Jerk
    1 Clean + Jerk
    1 legless Rope
    Rest on the time T2B

  • 14.3.2021 Strength

    Bench Press

    6 x 4 x 82-85%

    SO 3:00

  • 14.3.2021 Strength

    Front Squat

    4 x 4 x 78%

  • Core 4 Workout

    5 sets 30 sec work 20sec rest

    Hollow hold
    Bird Dog row L
    Bird Dog row R
    Russian Twist with plate
    90/90 Over head Raise

  • Pe 5.3.2021 perus: maastaveto Strength

    Pendlay Row 3x5x50%

    Maastaveto 3x3x87,5%

    Etukyykky 3x5x50%

    Tempaus kahvakuulalla / käsipainolla 3x8-15 / käsi