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

  • Open 23.3 Workout

    Snatch Technique + wallwalk technique
    *tekniikka harjoituksia ja valmistautumista treeniä ajatellen

    Starting with a 6-minute time cap, complete as many reps as possible of:
    5 wall walks Or Scaled Wallwalks
    50 double-unders Or Single Unders
    15 snatches 43/29 Or 29/20
    5 wall walks Or Scaled Wallwalks
    50 double-unders OR Single Unders
    12 snatches @61/43 Or 43/29
    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
    20 strict handstand push-ups OR Hand release push ups
    50 double-unders Or single unders
    9 snatches @83/57 Or 52/34
    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
    20 strict handstand push-ups
    50 double-unders
    6 snatches 102/70 OR 61/39
    **Nämä menevät virallisten määräysten mukaan
    **Lisää skaalauksia ja vaihtoehto löytyy tunnilta
    Jokaiselle skaalataan omaa tasoa sopiva treeni :) Rohkeasti vain tekemään!

  • CrossLifting Workout

    A:
    Power Clean + Squat Clean + Front Squat + Jerk ( any style)
    - touch n GO reps with the cleans
    - 2-3 mins btw heavy sets
    - Good form
    - 5-6 sets
    B:
    For time with partner (You GO , I GO )
    20 Hang Power Clean + 2 Jerk
    18 HPC + 4 Jerk
    16 HPC + 6 Jerk
    .
    .
    .
    Last set
    2 Hang Power Clean + 20 Jerk
    Weight @60/43kg
    Timecap : 15 mins

  • GYOZA Workout

  • Ke 15.2.2023 perus: penkki Strength

    Kapea penkki 5x3x70%
    -3s stopit

    Vinopenkki käsipainoilla 3x12-20
    -noin 45 asteen kulma

    Lankkusoutu 3x15 / puoli

    Band-pull-aparts 2x30

    Kiertäjät kyljellään 2x30 / käsi

    Vipunostot sivuille 2x30

  • Conditioning Workout

    Partner wod

    10 rounds of
    20 Syncro Single Arm Dumbell Hang Clean & Jerk @15/10kg
    20 Syncro DB goblet squat
    20 Dumbell Push up
    20 Box jump @60/50cm

    Timecap : 40 mins

  • OPTIONAL Workout

    3rounds:

    10+10 Db row
    16 banded pull apart

  • Sunday lifting Workout

    Snatch balance + ohs
    2x 3+3 @kevyt
    2x 2+3 @ lisää 5-8kg
    2x 1+2 @ haastava

    Power snatch + snatch
    2x 2+2 @65-70%
    2x 2+1 @73-75%
    2x 1+1 @ 78-83%

    Sots press
    3x 6 @kevyt

  • Wod Workout

    3 x 5 Min Amrap (5 rest btw sets)
    A
    18/14 Cal erg
    15 Toes To Bar
    21 Front Squat @50/35

    -rest 5 min
    B
    18/14 Cal Erg
    15 Toes To Bar
    15 Front Squat @60/42.5

    -rest 5 min
    C
    18/14 cal erg
    15 toes to bar
    9 Front Squat @70/50

  • Shoulder boulder Workout

    500m ski erg
    3x
    6 prone angels
    10 hollow rock
    7 banded scan push ups

    accumulate
    50 shoulder taps
    BUT
    everytime you come down
    10 hollow rocks
    Timecap 7 min
    - focus on pushing your weight to another hand
    - butt to wall
    - this is a technical skill that you need for HS walks
    - maintain midline straight and focus on keeping your arms close together

  • Lepopäivä Workout

    Rest day - what did you do?