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

  • NBT snatches Strength

    Emom x5
    Snatch pull 50-60%
    HPSnatch
    Hsnatch

    E90s x5
    Power Snatch 60-75%
    Snatch

    E2min
    Snatch 80-105%

  • Pe 17.12.2021 perusvoima 3/9 Workout

    Ryhmä 1:
    -maastaveto 5x2x85% (2min palautukset)
    -penkki käsipainoilla 5x8-15
    -askelkyykkykävely 4 suoraa ees-taas
    -hauiskääntö 5x10

    Ryhmä 2:
    -kyykky 6x3x80% (2min palautukset)
    -penkki 6x5x60% (1min palautukset)
    -kyykky 4x4x70% (1min palautukset)
    -yhden käden kulmasoutu 3x20 / käsi

  • 28.2.2022 Workout

    STRENGTH PROGRESS 12/13 - HEAVY-LIGHT WEEK

    WARM UP 2 rounds ~15min

    20 OH DUCK WALK , lintti

    12 SUPERMAN ROW (I-W-I) + CRUNCH

    3 + 3 COSSACK SQUAT + PISTOL SQUAT

    SPLIT JERK
    3@50%, 2@60%, 2@66%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@96%, 1@99%

    3x1@MAX pal 2-3min

    FRONT SQUAT
    2@30%, 2@45%, 2@60%, 2@70% pal 2-3min

    BLOCKS BACK SQUAT 90°
    2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2@100%, 2@105% pal 2-4min

  • Strength 27-02-2022 Workout

    4 rounds for quality;
    10 Landmine RDL or Trap Bar DeadLift
    90s Easy pace Bike, Row, Jog, Ski
    6 each 1 1/4 DB Split Squats
    90s Easy pace Bike, Row, Jog, Ski

    • Goal: Challenging sets for strength, recover fully on the cardio piece.

  • Deadlift Strength

    Every 2min for 16min.
    10-8-6-3-10-8-6-3 Deadlift
    - Start at 65% 1RM and build each set. The second 10-8-6-3 should be heavier than the first.

  • 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