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

  • Snatch Push Press + Snatch Balance Workout

    2 x 2+2 @65%
    3 x 2+1 @70%
    *@snatch max

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min row
    10 barbell military bench, add weight a little round by round.
    :20-30s L-Tuck Hang from pull up bar
    5+5 squat strech
    10-15 air squat jumps

    Strenght
    Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5-6 hardened ring row right after, fast up, control down. (pitää tulla suht säpäkkänä)
    rest-3 min bwn sets

    Metcon
    15-12-9 reps for time (masters 45+ = 42.5kg/30kg)
    hang squat clean@35/50kg (pilko hang osiot 2 osaa)
    bar facing burpees
    time target sub 5-7 minutes.

    Accessory Work
    3-4 rounds kiertona tai yksi liike kerralla
    3-4x 1 min crossover single under training
    3-4x 8-12 strict dips (telineessä)
    3-4x 8-12 goblet hold reverse lunges @20-24/28-32kg (4-6 siis per jalka)
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • EASY: Devil's run Workout

    E6mom x5
    2-400m run - 10 s.a. db devil's press

    Target: rounds ~2,5 min TC: 3 min / interval.
    Aim for the same pace for all the movements.

  • WARM UP Workout

    EMOM x 8-12-
    1) echo
    2) 5 deadlift + 5 clean pull + 5 muscle clean
    3) echo
    4) 5 good morning + 10 reverse lunge

  • BBC Weightlifting - Lauantai Workout

    WARM-UP

    3 Rounds of:
    :45s Row erg
    3 Pull-ups
    6 Push-ups
    9 Air squats
    :45s Ski erg
    5 Snatches
    5 Snatch grip push press behind the neck
    5 Overhead squats

    SNATCH

    Build up to a heavy, but fast single in 12:00 minutes.

    CLEAN AND JERK

    Build up to a heavy, but fast single in 12:00 minutes.

    BACK SQUAT

    Every minute on the minute:
    1-7) 1 @ 75%
    8) 7 @ 65%

    OPTIONAL (BONUS)

    Every minute on the minute for 40:00 minutes of:
    1) 15/12 Calories row
    2) 12/9 Calories ski
    3) 2 Rounds of “Cindy” or 1 Round of “Mary”
    4) Rest

    ”Cindy”:
    5 Pull-ups
    10 Push-ups
    15 Air squats

    “Mary”:
    5 Handstand push-ups
    10 Pistol squats, alternating legs
    15 Pull-ups

  • Strength 06-05-2023 Workout

    PERFORMANCE
    EMOM x 9 MINUTES
    MIN 1 - :40 Slow Tempo Ring Rows (Feet Elevated, normal, legs bent)
    MIN 2 - :40 Hollow Rocks (tuck if needed)
    MIN 3 - :40 Jump Rope Practice (Doubles, singles, crossovers)

  • WARM UP Workout

    EMOM x 8-12

    1) bike
    2) round of strict cindy (scaled ring row, or 3-6-9 reps)
    3) ski
    4) 15-30s hollow hold

  • Squat Accessories Workout

    4-5 rounds for quality:
    10 Barbell Bent Over Rows, choose weight
    15/12cal Row
    10+10m KB Mixed Rack Suitcase Carry, choose weight
    30-60s Wall Sit

  • KAHVAKUULA RATAPIHA Workout

    KORTTIPAKKA 40MIN

    Hertta
    - Am. Heilautus
    - Maljakyykky
    - Sit up vatsat
    Ruutu
    - Työntö
    - Askelkyykky
    - Hollowrocks
    Risti
    - High Pull
    - Kyykkyhyppy
    - Tähtilinkkari
    Pata
    - Rive
    - Kasakkakyykky
    - Kylkivatsat

    Jokeri: Burpee x 15

    Maa kertoo liikkeet.
    Numeroilla 2-8 tehdään liikkeet x 2 (esim nro 4, tehdään liikkeitä 8 toistoa).
    Numeroilla 9-14 tehdään kortin osoittama toistomäärä.

  • 10.4.23 Strength

    DEADLIFT 3/6
    1x5
    1x3
    1x1
    Rest 2min between sets