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

  • 19.3.2021 Deload Workout

    EMOM 12

    1 min : Snatch High Pull + Hang Squat Snatch ( under knee) 70 - 85%
    2 min : 2 BMU

  • Punttitunti, ACC2, yläkroppa Workout

    Liikkeet:
    A1 Pystypunnerrus tangolla, kluster 4 x 4 + 4 (10 sek palautus)
    A2 Leuan veto, kluster 4 x 3 + 3 (30 sek palautus)
    B1 Dippi, ylikuormitettu eksentrinen 3 x 3 (6010)
    B2 Supine rengas soutu 3 x 5
    C1 Pull over seisoen, vastuskuminauha 3 x 8
    C2 Hauiskääntö, pudotussarjat x 12/ 10 ja 8 (10 sek tauko)

    Palautukset: päälliikkeissä 120 - 180 sek, apuliikkeissä 120 sek
    Varat: pääliikkeissä vko 1/ vara 3, vko 2/ vara 2 ja vko 3/ vara 1

  • 18.3.2021 Deload Workout

    " The Ghost"

    6 Rounds for Total Reps in 23 minutes

    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • Wednesday Weightlifting Workout

    A.Squat Cleans
    sets 1-2 @ 85% and 3 reps
    set 3 @88-93% and 3 reps
    rest 1.5-2 min bwn sets

    B. 5 sets 1+1 of Push Jerk + Split Jerk
    sets 1-2 @80% and sets 3-5 @85-88% of 1rm.
    rest 1.5-2 min bwn sets

    C. Clean Pulls
    2x5 reps @100% of 1rm clean
    2x4 reps @105% of 1rm clean
    rest 1.5-2 min bwn sets

  • Wednesday Metcon Workout

    WOD
    For time
    35 hang power cleans @50/35kg
    20 bar facing burpees
    35 front squats
    20 bar facing burpees
    35 Shoulder to Overhead

    Keep barbell movements in 2-3 sets with 10-20s break bwn. Make yourself a plan how to start this wod and keep it! I thinks 20+15 reps or 15+12+8 reps might be a good way to do them.
    Keep steady pace on burpees, dont push too hard but dont be lazy. Try to not stop on them.
    Masters weights 42.5/30kg. (40+)
    Time Target is sub sub 9 minutes, cap 12 min.
    After WOD
    rest 5-10 minutes and start to climb up for heavy weights on weightlifting part!

  • 10min. Workout

    Ascending ladder:
    Level 1.:
    2-4-6-8-10-...
    * C2B & HSPU

    OR

    Level 2.:
    1-2-3-4-5-...
    * Bar MU & Strict HSPU

    • Focus Good technique.

  • Punttitunti, ACC2, alakroppa Workout

    Liikkeet:
    A1 Etukyykky tangolla, kluster 4 x 4 + 4 (10 sek palautus)
    A2 Romanialainen maastaveto, kluster 4 x 3 + 3 (30 sek palautus)
    B1 Askelkyykky taakse, tanko takana 3 x 6 per jalka
    B2 Nordic curl, eksentrinen 6010
    C1 Maljakyykky, Rest-pause erikoismetodi x 12, 10 ja 8 (30 sek palautus)
    C2 Pohkeet tangolla 3 x 8

    Palautukset: päälliikkeissä 120 - 180 sek, apuliikkeissä 120 sek
    Varat: pääliikkeissä vko 1/ vara 3, vko 2/ vara 2 ja vko 3/ vara 1

  • "Powerlines" Workout

    2 Rounds:
    20 Power Snatches 40/30kg
    4 Rounds of "Cindy"
    800/600 Meter Row

    Quality, not for time!

  • разминка 1 Workout

    3 серии
    *1 мин кардио
    *8 русских махов
    *- 10 спайдермэнов с раскрытием
    -5 отшигиваний+отжимание
    -10 подъёмов руки вверх в седе

  • For time Workout

    40 x DB Hang C&J 22.5/15
    40 x Box Jump
    40 x T2B
    40 x Box Jump
    40 x Devils Press alt. 22.5/15

    DB hang C&J 5 toistoa puolelleen yhdellä kertaa