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

  • Futsal : BSRC Indoor Workout

    Sports:

    Futsal

  • CrossFit Games Open Workout 22.1 Workout

    Warm Up
    5-10 minutes of easy pace cardio work, we are doing longer warm up. Remember big breaths once a while and you can swich machines during moving.
    then mobility for 5-10 minutes
    oh/shoulders
    wrists
    ankles/calfs
    then 3 sets
    1 min rowing (add speed each round)
    10 band pulls/ring rows
    3 inch worm with push ups
    10 banded good mornings / GTOH with plate
    3+3 lateral box step ups
    3 box jumps
    then if need some more mobility
    2-3 sets
    1 wall walks
    4 db snatch
    4 box jump overs, step down.
    fast transitions, find your pace.

    OPEN 22.1
    15 min AMRAP
    3 Wall walks
    12 DB Snatch @15/22.5kg
    15 Box Jump Overs, Step Down (must) 50/60cm.

    Score completed Rounds.

    Tätä kannattaa ajatella samalla ajatuksella kun lähtis vetään Cooper juoksua tai siitä oikeastaan pidempää hieman. Mutta ota joku tavoite kierros aika mitä lähdet tavoitteleeen ja pyri pitään se samana mahdollisimman pitkään. Wall Walkit ja kaikki muu rupeaa varmasti kertaantuun vaikka alussa onkin helppoa!
    Eli malttia alkuun ja lopussa kiristä jos voit! Tsemiä kaikille!

  • Strength Strength

    Deadlift
    8-6-4-2
    - each set as heavy as possible
    - 2 mins rest btw
    - after each set 20-30sec L-sit ( ring , box paralelette)
    - TnGo reps
    - NO BOUNCING

  • Push Jerk + Split Jerk Strength

    6 sets of Push Jerk + Split Jerk
    Set 1: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
    Set 2: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
    Set 3: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
    Set 4: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
    Set 5: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
    Set 6: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
    - Rest 2-3 mins btw sets.
    - Pause Push Jerks- 2 secs in dip

    Set 1: 65% 1RM Push Jerk
    Set 2-5: Build up
    Set 6: Heavy for the day

  • 21.2.22 Workout

    PUSH PRESS & FRONT SQUAT

    6 rounds:
    3 push press
    6 front squat
    (same weight)
    -rest 3min between rounds-

    Kaikki setit sama paino.
    Ensin kolme vauhtipunnerrusta ja heti perään samalla tangolla kuusi etukyykkyä

  • 21.2.22 Strength

    Every 3min x3

    3 clean & jerk @65/45kg
    6 clean & jerk @60/40kg
    9 clean & jerk @55/35kg

  • Lepopäivä Workout

    Rest day - what did you do?

  • Back Squat Strength

    5 sets 3 reps

    Either have athletes build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.
    Athletes should be squatting between 75-100% of their 1-rep max.
    Rest at least 2:00 to 3:00 between sets.

  • 22.2.22 Workout

    EMOM 10
    7 double db thruster @18/12kg
    12 pull up

    -rest 2min-

    EMOM 10
    5/5 one arm alt. db hang clean&jerk @18/12kg
    6 burpee box step up

    -rest 2min-

    EMOM 10
    12 wall ball
    12 push ups

    Eli 5 kierrosta jokaista emomia.

    Eka: kahdella käsipainolla thruster ja 12 leuanvetoa
    Toka: 4/käsi käsipainolla rinnalleveto&työntö riipusta, vuorokäsin ja Burpee boxille askellus (tee Burpee boxin edessä ja askella boxille --> suorista lantio --> askella alas ja toista. Vuorojaloin, 3/ jalka
    Kolmas: 12 wall ball ja 12 punnerrusta

    Skaalaa painoa/toistomääriä, jos et ehdi suorittaa Max 45s aikana

  • Push presses Strength

    Push Press 3x3x90%