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

  • 21.4.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    8 + 8 Hip Extension And Flexion On Bench With Band
    20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
    8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

    --

    1-2 rounds: Snatch (Sn) grip
    3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
    3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
    3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

    MUSCLE SNATCH + SNATCH DROP
    3x2[1+1]@nousu 50% te-% pal 2min

    --

    SNATCH
    2x2@nousu 70%, 2@73%, 2@76%, 1@81%, 2@76%, 1@81%, 2@76% pal. 2min

    ETUKYYKKY (pohjassa tupla pomppu)
    3@55%, 2@65%, 3x2@70% pal 2-3min

    CLEAN PULL hidas palautus
    2x4@80%, 3x3@90% ty-% pal 2-3min

    OHEISHARJOITTEET 2 kierrosta

    10 SELÄN OJENNUSTA + MAX pito - jalat penkillä, kaveri istuu jalkojen päällä ja pitää kiinni
    8-12 NEG PUSH UPS hidas lasku suorin vartaloin - päkiät lattiassa, kyynärpäät kiinni kyljessä, nouse ylös polvet lattiassa
    10 FACEPULL kuminauha

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

  • 200421 Tiistai Workout

    A) 10min AMRAP
    20/15 cal row
    20 one arm db push press 22.5/15
    10 burpee over rower

    Rest 2min

    B) 10min AMRAP
    20 db snatch 22.5/15
    10 toes to bar
    10 burpee to target

  • CFPORVOO PK 22.4.2021 Workout

    30 min PK
    30s hang
    300m run/walk
    20 box step ups
    30s plank
    30s ABH
    300m run/walk
    20 kb swings 16/12kg

  • For time Workout

    10 Rounds:
    3 Power Clean and Jerks 60/40kg
    6 Lateral Burpees Over Bar
    9 Kettlebell Swings 24/16kg

    (Time cap: 12min.)

  • 5 rounds Workout

    5 Deadlift @75-85%
    5 Bench press @75-85%
    Max reps Strict Chest to bar/Pull up
    Rest 2min...

    • Super sets. No rest btw movements.

  • Strength Workout

    Strength ( 16 mins )
    1a, Close Grip Floor Press: 4 x 5. No rest.
    - add weight each set
    1b, DB Hammer Curls: 4 x 10. Rest 60s.

  • Monday 19th April 2021 Strength

    Strength

    Squat Build upto a 12RM

    Accessory

    3 sets
    10/10 step ups
    20-30 sec copenhagen plank

    Workout

    15-12-9-6-3
    Single arm swings
    1-2 lengths walking lunges in between sets

  • Back squat Strength

    7 @65%
    3 @75%
    7 @68%
    3 @78%
    7 @71%
    3 @81%

    Rest 2min. btw sets.

  • Five rounds of front squats, GHDs and KB swings Workout

    5 rounds for time:
    * 5 front squats (2/3 of 1RM)
    * 10 GHD sit-ups
    * 15 KB swings (24/16kg)

  • 19.4.2021 Deload Workout

    For time :

    Ski 3000/2700m