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

  • Pe 25.3.2022 penkki + maastaveto Strength

    Kulmasoutu 5x10
    -kevyttä yläselän aktivointia
    -joka sarjaan eri oteleveys

    Penkki 5x70%, 3x80%, 3x1 (85-90-95%)

    Stoppiveto 3x4x60%
    -irrotus noin 10cm, 1s stoppi ja räjähtävästi ylös!!

    Maastaveto 3x4x75%

    Ojentajat kumpparilla 4x25

  • Extra Credit 05-04-2022 Workout

    Band Paloff Press 3 x 8 each no rest.
    +
    - Lat Stretch - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Tabata Workout

    Kuppipito

  • Power Snatch Strength

    For load:
    10-8-6-4-2 Power Snatches, using same weight
    —— Rest 2 mins ——
    10-8-6-4-2 Power Snatches, using same weight
    —— Rest 2 mins ——
    10-8-6-4-2 Power Snatches, using same weight

    • Rest as needed btw sets, but keep it minimum.
    • These should be TnG, unbroken sets.
    • During the 2min rest, add weight if you can

  • Saturday Madness Workout

    A)
    EMOM 20:00
    Minute 1: Max Renegade Row + Push-up
    Minute 2: Max Cal Bike/Row/Ski
    Minute 3: Max USA Swing @24/16kg
    Minute 4: Rest

    B)
    5:00 Farmer Carry
    - As a team of 2 accumulate as much distance as possible with a challenging weight

    C)
    5:00 Double Front Rack Carry
    - As a team of 2 accumulate as much distance as possible with a challenging weight

  • 29.3.2022 Push Press Strength

    Build to heavy set of 5

    Then

    1 x 5 x 90% OTD
    1 x 5 x 80% OTD

  • Conditioning Workout

    For time
    30-25-20-15-10-5
    Box jump over @60/50cm
    T2b
    5-10-15-20-25-30
    DB snatch alt. 22,5/15kg
    Wall ball @9/6kg
    Timecap : 35 mins

  • Core Work Workout

    3 rounds of:
    12 Weighted Russian Twists (2=1)
    30sec Supine Sorenson Hold
    30sec Side Plank L+R

  • BBC Weightlifting - Snatch (väliviikko) Workout

    A) Snatch

    Muscle snatch, 5 x 3 @ 40-50% (snatch 1rm)

    Snatch, 5 x 2 @ 75-80% (snatch 1rm)

    B) Snatch pulls

    Snatch pull, nousu ykkösillä 100% (snatch 1rm)

    C) Back squats

    Back squats, 5 x 4 @ 50%. 3s paussi pohjassa.

    D) Push press

    Push press, 5 x 5 @ 65-70%.

  • Maisan Voikka Workout

    Tunti sisältää harjoitteet osioihin A ja B

    A) Kippi tangossa
    B) T2B

    EMOM 10
    1. 10 kahvakuulaheilautus (raskas paino)
    2. 5-10 T2B

    Loppuun laadukkaasti:

    4 kierrosta YGIG

    • 30-45s lankku renkaissa
    • 45s passiivinen roikunta