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 21.10.2022 perus: maastaveto Strength

    Etukyykky 3x8 (noin 20-25%)

    Suorinjaloin maastaveto 3x10
    -kevyt lantion herättely

    Maastaveto 4x4x80%

    Suorinjaloin maastaveto 1x30
    -sama paino mitä herättelyssä

  • 24.10.2022 Workout

    MEDIUM HEAVY WEEK 8/8

    WARM UP kesto yht. n.15min
    1 rounds

    8-12 SERRATUS WALL SLIDE

    8-12 GOBLET SQUAT

    10+10 WALL PRESS DEADBUG

    5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    3 HIP M ST CL *slowly & FS *3s pause sq pos.

    3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

    3 HIP CL BAL *on the toes & 3s pause sq pos.

    3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

    3 CL PULL to PWR pos. + 3 REVERSE CL PULL

    3 CL + 3 PWR CL

    HIP SN BAL on the toes + OHS + HIP SN *no dip
    2[3+3+3]@BB pal 1min

    SNATCH
    2x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%, (1@up to 95% *jos olo on kuin 💎, tee silloin lähestymisetkin 1 toistoina) pal 2min

    --

    CLEAN + SPLIT JERK
    2[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70%, (1+1@up to 85% *jos on edelleen 💎:nen olo! 🤠 Ja tässäkin lähestymiset 1 toistoina) jerk-% pal 2min

    DEPTH BOX JUMP 5x3 pal 2min hypyn vastaanotto suorinjaloin

    WL BENINGERS week 3/4

    DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
    3[3+3]@BB pal 2min

    --

    DIP & DRIVE + PUSH PRESS
    2[1+4]@RPE8 *2 quality reps reverse pal 2min

    --

    STEPPING SPLIT PRESS *both side
    3[3+3]@BB pal 2min

    --

    SPLIT JERK
    4-6x2@RPE8 *2 quality reps reverse pal 2min

    --

    BACK SQUAT
    2x8@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 KNEELING SQUAT, BB+weight

    5@29-33% bs-% SEATED SHOULDER PRESS, BB

    8-12 ROLL ABS, BB

  • Strength Workout

    Superset x 4 rounds

    Landmine bent over row x 8/8
    Rest 45"
    KB alt. Gorilla row x 10/10
    Rest 45"
    Hollow rock x 30"
    Rest 45"

    Use the first set as a warm up set!

  • Strength Workout

    Heels Elevated Goblet Squat
    3 x 12-15, Rest 90s
    - 2s down 1s bottom fast up

    B)
    Single Leg Supported RDL
    3 x 8-10 each. Rest 90s.

  • Thruster Strength

    Complete set every 2min for 24min:
    Thrusters 7-7-5-5-3-3-7-7-5-5-3-3
    - 2 waves of Thruster. You go heavier on the second set of each thruster set than the first. Warm-up the movement for 3-4 sets before starting the EMOM.

  • Rinnalleveto + ylöstyöntö Strength

    4x 1+2 @70-80%

  • Raakarive + raakatyöntö Strength

    3x 2+2 @60-70%

  • Voimakääntö kontaktilta Strength

    2x 3 @kevyt
    2x 3 @lisää hieman +1-5kg

  • High Camp: 50´s Workout

    Work in teams of three, one working at a time, change as needed. 12 min time cap
    50 x Toes to bar
    50 x Power Clean (40/25)
    50 x Hand Release Push-up
    50 x Pull-up
    If you finish before the 12 min time cap, do max nbr of wall climbs during the remaining time.

  • High Camp: Front Squat 3RM Strength

    In teams of 2 or 3, in 15 min, find your three rep max front squat.