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

  • Jerk Strength

    Jerk

    4x3

    GO HEAVY!!

    Tangot saa ottaa räkistä. Samalla tyylillä kuin viime viikolla eli split tai push jerk. Jos et ole tehnyt, niin valitse toinen ja tee kaikki sarjat jommalla kummalla tyylillä.

  • Treeni 2 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 half kneeling press @7.5-10/12.5-15kg
    10 box jump overs, step down
    20 heel overs

    Strenght
    Speed Bench press 4x5reps@60-65% and 1x10 reps @50% of 1rm.
    perform 15-20m sledge push sprint after bench press, nouseva vauhti, kevyt vastus.
    rest 2-3 min bwn sets

    Metcon
    3-4 sets
    20/16 calories air bike @easy/moderate pace
    4-8 bar muscle ups or burpee pull ups
    8-10 Push Jerks @30-40/50-60kg
    Go new set every 5 min , time target per set is about 2.5-3 min.

    Accessory Work
    3x12-15 banded strict pull ups + 12/12 single arm db bench press
    3x1:00 front plank + 10-15 hollow rocks and 30/30s suitcase carrying
    rest as needed

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

  • Gymnastics / Pulling Strenght Workout

    EMOM 6:
    15 sec Dead Hang on Rig into 5 Strict Pull Ups

    — Rest 1 min —

    EMOM 3:
    5 Strict Pull Ups into 15 sec Dead Hang on Rig

    • Score is total number of Strict Pull Ups Completed

  • Shoulder Press Strength

    4 sets of 10 Shoulder Presses @50%
    - Focus on form and hitting full range of motion
    - Rest 2:00 btw sets

  • Front Squat Strength

    EMOM 10:
    1 Front Squat
    - Start @45-50%
    - Build to a heavy for the day

  • OPTIONAL Workout

    2-3 rounds:

    15 banded pull apart
    10+10 seated press

  • 3.4.2023 kisa: penkki + kyykky Strength

    Penkki 4x2 (80-85-90-95%)

    Kyykky 3x2x70%

    Suorinjaloin mave 3x5 (50-60-70%)

  • 3 x Snatch Push Press + 1 Overhead squat Strength

    4 sets of
    3 x Snatch Push Press + 1 x Overhead squat

  • Pari AMRAP Workout

    AMRAP 6 min with pair

    KB Swing 20+/26+ kg
    Parista toinen tekee ja toinen huilaa, mahdollisimman paljon toistoja!!

  • WOD: Perusjyystö Workout

    EMOM30:
    a) 15 kbs (24/16) - 10 sit up - 5 push up
    b) 10 x 8m shuttle run
    c) rest

    Target: work ~45s / min - tailor reps accordingly. Overall RPE 8.