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

  • 5x2 Snatch balance Strength

    This is ment to build your speed, movement, stability, co-ordination and focus!!!
    Use a light weight that is easy to handle. Try to be as fast as possible when going under the bar. When you've finished your first rep and are dropping the bar back behind your head, as soon as it touches your neck, go back under it. So it's like touch and go.

  • Työntö Workout

    Tekniikka
    Voimarive 3x3 ja 3x2 (kakkoset raskaita)
    Lantiolta rive + saksiin työntö 4x2+1 n.75-80%
    Veto + rive polvenalla stoppi, suoraan saksiin 4x1+1 n.60-70%

    Lajinostot
    Raakatyöntö saksiin 3x2+1 85%
    Työntö 5x2 nuoseva sarja, viimeinen n.90%

    Voima + apuliikkeet
    Veto stoppi pari senttiä irti lattiasta 4x5 nouseva.
    Punnerrus niskasta 3x8
    Kulmasoutu 3x8
    Vatsakierrot levypainolla istuen 3x10

  • 24.7.2019 CF Workout

    Takakyykky 3x3@AHAP, 2x5@65% päivän raskaimmasta

    Tempaus riipusta (povelta) + valakyykky

    1+2@60%, 1+2@65%, 4 x (1+2)@70%

    Riipusta raakarive + raakatyöntö

    1+2@60%, 1+2@65%, 4 x (1+2)@70%

    Russian Twist 3x30

  • Extra Credit 03-01-2020 Workout

    Prone Rear Lateral Raises: 3 x 30. Rest 60s.
    Then,
    - Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Clean Strength

    Clean

    Build up to a heavy set of 2 cleans that move well.

  • WARM-UP Workout

    3 rounds, with empty Barbell:

    5 Clean Pull
    5 Clean Grip Muscle Snatch
    5 Good Morning
    5 Kangaroo Squat
    5 Behind the Neck Press
    5 V-Up

    5-10 Down Dog to Cobra video and/or Banded Thoracic Flow video

  • 4x5 Pause Back Squat Strength

    • 1-2sec pause at bottom
    • @80-85% of 1RM
    • 3-5min Rest

  • Squat Snatch Double, drop and go. Strength

    WEIGHTLIFTING

    Squat Snatch Double, drop and go.

    Every 60-90sec x9

    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+

  • "Deck of Cards" Workout

    “Deck of Cards”

    With Rower
    You need one machine and a deck of cards for this one.
    This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14
    Joker = Burpees

    This is NOT supposed to be all out.

  • EMOM 12 min Workout

    Every minute on the minute for 12 minutes:

    1) 10 m double KB Front rack walking lunges (choose weight)
    2) 10-15 pull ups (kipping, butterfly…)
    3) 30-50 double unders

    *Toistomäärät sen mukaan, että ei mene koko minuuttia