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

  • 30.9.2022 Workout

    HEAVY WEEK 4/8

    WARM UP kesto yht. n.15min

    1-2 rounds

    5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, nosta suorat kädet silmien eteen hartiakorkeudelle, kierrä ulkokäsi edestä sivulle taakse rintaranka kiertyy mukana, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin ja takaisin

    20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

    3+3 1-LEG INCWORM with PUSH UP triceps push up

    5+5 COSSACK SQUAT

    --

    2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    3 HIP M ST SN slowly & OHS 3s pause sq pos.

    3 HIP SN BAL slowly & on the toes & 3s pause sq pos.

    3 HIP SN BAL on the toes & 3s pause sq pos.

    2x3 BOUNCE & HIP SN

    3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

    3 SN PULL to PWR pos. + 3 REVERSE SN PULL

    3 SN + 3 PWR SN

    MUSCLE STANDING SNATCH + OHS + SNATCH BALANCE + SNATCH DROP + HIP SNATCH *M ST SN no hip contact
    1+1+1+1+2@up to 55% sn-% pal 1min

    BLOCKS SNATCH *blocks the above knee high
    3@up to 60%, 2x2@70%, 2@75%, 2@80%, 3x2@85%, 1@90% pal 2min

    --

    BLOCK SNATCH HIGH PULL *blocks the above knee high, full foot
    3x3@50%, 3x3@60% pal 2min

    CLEAN + SPLIT JERK
    3[2+2]@BB, 2+2@up to 50%, 2+2@60% jerk-% pal 1-2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

    8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

    8+8 SIDE SQUAT, BB/+WEIGHT

  • NBT Marikan kisapreppi 😅😅 Workout

    1min on 1min off 3 rounds each
    2min Rest between sets

    10 T2B + MR BMU/C2B
    10 pistols + MR DU’s
    10 WB + Mr hspu
    10 dB hspu + hs walk
    10 BOB + thruster

  • Pull-ups & C2B Workout

    5 sets of:
    7-12 Strict Pull-ups
    Or
    5-10 Strict / Kipping C2B
    - Rest 2-3min btw sets
    - Score total reps

  • Weightlifting strength Strength

    • (1+2)-(1+2)-(1+2)-(1+2)-(1+2)-(1+2) of:
    BB Clean & Jerk
    75-85% 1RM

  • Strength Strength

    • 6-…-6 of:
    BB Deadlift from Blocks
    6RM
    Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

  • Metcon Workout

    • For Time:
    Double Unders 75 reps
    Double DB Hang Squat Clean Thrusters (2X22.5/15Kg) 30 reps
    Double Unders 75 reps

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Back Squats
    5 @ 8 RPE (Load Repeat)
    70% 1RM 5 reps
    75% 1RM 5 reps
    80% 1RM 5-5-5 reps

  • Strength Workout

    • N-N of:
    BB Back Squats
    85-90% of 2 @ 8 RPE N-N reps
    N reps = near failure max reps (1-2 reps buffer)
    Prendi l’85-90% del 2 @ 8 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
    2 reps di buffer.

  • Weightlifting strength Strength

    • (1+2)-(1+2)-(1+2)-(1+2)-(1+2)-(1+2) of:
    BB Clean & Jerk
    80-87.5% 1RM

  • Weightlifting strength Strength

    • (1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1) of:
    BB Snatch Balance + 2 Overhead Squats + Snatch Balance
    Parti @ 70% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+2+1) pesante
    (Heavy) ma ben gestibile.