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

  • Extra Credit 16-02-2021 Workout

    Banded Pull-throughs: 4 x 15. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 12 rounds Workout

    2 DL (140/90kg)
    4 Strict HSPU / Hand Release Push up
    6 Pistol squat (Alt.)

    (Time cap: 15min.)

  • 130221 Lauantai Workout

    Modified Open 14.5
    For time:
    21-18-15-12-9-6-3
    thruster 42,5/30
    bar over burpee

  • Push Press 5x6 Strength

    Push presses 5 sets x 6 reps.

  • Ke 10.2.2021 sheiko 17/18 Workout

    Maastaveto korokkeelta 2x6x50%, 2x4x60%, 3x3x70%

    Punnerrus istuen käsipainoilla (tuettuna) 5x5
    -keskiraskas/raskas

    Maastaveto 6x60%, 4x4x70%, 3x80%, 2x90%

  • Kisaryhmän treenit 1.11 klo 18 Workout

    A) painonnosto
    a1) 3 x 3 snatch balance
    a2) 4 x 3 snatch (squat) 70/75/80 %

    B) keuhkorääkki
    6 rounds for time, rest 2 min between rounds
    100 m sprint
    50 du
    10 thrusters
    10 burpee over bar
    Go fast, all in. Record time every round

  • Painonnosti 8.2 Accessories Strength

    5 t’n’g split jerk

  • 5.2.2020 SQUAT STRENGTH PROGRESS 4/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)

    1-2 rounds: Jerk grip
    4 x Sotts Press, Hold 2 sec (FrontRack) - keppi
    4 x Tall Power Jerk (Standing On Toes)
    4+4 Jerk From Split (Behind The Neck)
    4+4 Tall Split Jerk (Standing On Toes + BB On The Head)

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 2@85%, 2@90% pal. 2-4min

    BOKSI TAKAKYYKKY
    3@50%, 3@70%, 3x3@90% pal. 2-4min

    VAUHTIPUNNERRUS
    3@50%, 2x3@60%, 2x3@70% vapu-% pal. 2min

    OHEISHARJOITTEET 2 kierrosta:
    3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
    8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN
    6 LEUKAA ILMAN TANKOA

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

  • Extra Credit 09-02-2021 Workout

    Hollow Rock and Hollow Hold: 3 x 25-30 + 20s hold after each set. Rest 60s.
    +
    – Foam Roll – Quads x 60s each (6-12 inch passes rolling proximal to distal)
    – 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Snatch Workout

    Warm up: 2 rounds
    10/10 Bulgarian split squat
    5-10 Banded pull apart with 5sec hold
    10 Alt. Cossack squat
    15/15m One arm farmers carry
    10 Banded press BTN with snatch grip
    8 Box jump

    Barbell warm up:
    2 x 5 Narrow grip OHS
    2 x 5 High hang muscle snatch
    2 x 5 Slow tall muscle snatch
    2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
    2 x 5 Snatch balance
    2 x 3 Hang squat snatch

    Squat snatch:
    Lähtö pukeilta/korotettuna polven päältä.
    3 x 3 @72,5-77,5% R.2
    2 x 2 @80-85% R.2-3min
    Pidä toistot teknisenä!

    Every 30sec x 10
    1 Squat snatch @67,5-72,5%
    Jokainen toisto pitää olla samanlainen.