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

  • Deadlift 3x5 Strength

    “Touch and Go Deadlift Skill Work”
    3×5 at very moderate weight (Add 10/5lbs to last week)
    It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

  • 10.12.2020 Workout

    Snatch Pull + Hang Snatch High Pull + Snatch High Pull

    8 x (1+1+1) x 75 - 90%

    SO 2:00

  • 10.12.2020 Workout

    EMOM 6

    (2 x Muscle Snatch ) + Power Snatch @30 - 40%

  • 10.12.2020 Strength

    Snatch High Pull + Squat Snatch (Above knee)

    7 x (1+1) x 70 - 85%

    SO 2:00

  • Newton Challenge WOD 2 Workout

    Go out!

    Warm up: 20min walking / jogging

    Exercise: E2MOM for 40min

    1. Run at an ascending pace for 2min
    2. Walk for 2min (at such a rate that your heart rate drops)

    This exercise can also be done as an uphill run for 40min

    1. Run to the top of the hill at an ascending pace
    2. Walk down at a calm pace

  • 9.12.2020 Workout

    AMRAP 15

    20 pistols alt.
    20 Push Ups
    10 Pull Ups

  • 4-5 rounds Workout

    For quality:
    With kettlebell:
    6-8/hand One hand Hang snatch
    6-8/hand Front rack Reverse lunge
    6-8/hand Hang Clean + Push press
    10-20 Ab twist

    • Rest as needed.
    • Focus on quality.
    • Max 18min.

  • Partner WOD Workout

    With partner 5 rounds (each) for time:

    250/200m row
    75 Double unders

    *you go, I go, toinen vetää eka koko kierroksen ja sitten vaihto.

    TC: 24 min

  • 14.12.2020 Workout

    LÄMMITTELYT
    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa omatoimisesti

    1-2 rounds: (🎥)
    10 - 15 Hip Open Frog Position (on bench)
    10 + 10 Cossack Squat
    5 Superman - Hand W-Position, Hold 10 sec

    1-2 rounds: Snatch Grip (🎥)
    5 x [2 Jump Pull Above Knee + 1 High Pull Position and Under The Bar + 1 Snatch Above Knee]
    5 x [1 Muscle Snatch (hip contact) + 1 OHS]
    5 x [1 Push Press + 1 Snatch Balance]
    5 x [1 Sotts Press + 1 Snatch Drop]

    SNATCH BALANCE 5x3@55 - 65 te-%, (teline/pukit) pal. 2min
    (dipin jälkeen vartalon loppuun ojennus ja käsien terävä lukitus)

    TEMPAUS, 2s pito vastaanotossa ja loppuasennossa
    3@63%, 2@66%, 1@68%, 3@66%, 2@68%, 1@72% (pal. 2min)

    LINTIN PÄÄLLE HYPPY 3x5 (pal. 1min)
    (korkeus n.10cm, 🎥)

    TAKAKYYKKY 4x3@70 -> %, (pal. 3min)
    (lähtö n. 85°- 75° "kuolleesta kulmasta", 🎥)

    TY-VEDON IRROSTUS POLVELLA + TY-VETO + HARTIAKOHAUTUS RIIPUSTA
    4[1+2+3]@75 - 85 ty-%, (pal. 3min) (🎥)

    OHEISHARJOITTEET 2-3 kierrosta:

    -- 10 + 10 KYLKILANKKU JALAN PIDOLLA 10-20s
    (ylempi jalka penkillä, nilkat koukussa - jos ikävä tunne polvissa/nilkoissa pidä säären sisäsivu penkillä)
    -- 10 - 20 VARPAAT KUULAAN
    -- 10 - 15 FLYING LATERAL RAISE, lintti
    (suora kroppa, lähtö edestä "kämmenet vastakkain", ylös pään päälle "kämmenet ulospäin")

  • Snatch Deadlift Strength

    3 x 3 V.1-2
    2-3min rest between sets.
    Seiso 10kg levypainojen päällä. Pidä kantapää maassa koko liikkeen ajan.