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

  • 5x3 Snatch drop Strength

    • Not for load. For quality & practise
    • Keep it light and focus on speed & positioning

  • Extra Credit 14-12-2020 Workout

    Standing Banded Abs: 80 reps AFAP.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning Workout

    7 Min AMRAP

    7 Bar Facing Burpees
    3 Push Jerk

    @70/47.5

  • LINNAMASTERS 2020, LAJI 5 Workout

    For time:

    3000/2000m Row
    300 Double Unders
    30 Shuttle Runs (10m each)

    Timecap 20 minutes.

    If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

  • Row intervals Workout

    4 Rounds:
    3min Easy @60-70% effort (PK vauhti)
    2min Moderate @75-80% Effort (VK vauhti)
    30sec Hard 90-95% Effort (Lähellä maksimia)
    1.30min Active recovery

  • HS Walk Workout

    EMOM6
    Valitse itsellesi sopiva matka minkä pystyt kävelemään, joka kierros.
    Voit tehdä myös obstacle course. Pidä treeni kevyenä.

  • Power clean & Push jerk Workout

    2 + 1 @70%
    2 + 1 @72,5%
    2 x 2 + 1 @75%
    of 1RM C&J.

    Pidä painot teknisenä.

  • Upperbody strenght Strength

    Bench Press, 8x2 @ 70-90%. Increase weight ja aina 2 min kohdalla.

  • Deadlift 3x10 Strength

    Deadlift 3x10

  • 9.10.2020 Vi ska Kyykka! Workout

    Kyykky 1 RM

    1x10x50%, 1x8x60%, 1x5x70%, 1x5x75%, 1x3x80%, 1x3x85%, 1x2x90%, 1x2x95%, 1x (1-2)x100%, 1-3 x (max)

    Raakatempaus 1 RM

    Raakarive 1 RM

    Viikonlopun yli huilia. Maanantai ja tiistai CF ohjelmointia alakerrassa. Keskiviikkona Tempaus ja työntö maksimit!