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

  • power clean Strength

    3x10 descending ladder

  • For time Workout

    30 Squat Clean 60/40kg
    50 Bar over Burpee
    50 Pull Up
    20 S2OH 60/40kg

  • Conditioning 31-10-2021 Workout

    Kettlebell Flow 2
    AMRAP 12:00
    10 KB Figure 8s
    8 Goblet Reverse Lunges total
    6 KB Ballistic Row each
    4 KB Rotational Crossbody Swing each
    2 KB Half Kneeling Windmill each

  • GENERAL STRENGTH 1 Strength

    500m row
    then 3 rnds of
    7 goblet bulgarian split squat e/s 16/12kg
    7 RKBS (focus on hip drive) 16/12kg
    7 plate sots press 10/5kg

    FRONT SQUAT
    in 15 minutes built up to 1 RTM
    max 8 attempts with building weights
    start at your 77.5%
    mark 3 of your heaviest lifts

  • 29.10.2021 CLEAN & JERK Strength

    LÄHESTYMINEN (20-24min)
    3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%)

    3x1@PÄIVÄN 1RM

  • Extra Credit 29-10-2021 Workout

    Glute Bridge: 3 x 8-10. Rest 60s.
    - 2 count at top of each rep
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Strength

    Close Grip Bench Press
    Build to a 1RM in 7-8 sets.
    - sets should look like 3-3-2-2-1-1-1..

  • 27.10.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    10 GTOH, lintti

    8-12 LEAN BACK PUSH UPS - nelinkontin lapapunnerrus, jätä pito "pöytä" eli lavat kylkeen kiinni ja kevyt pyöreys yläselkään (ei rintarangan pyöristys) ja lähde viemään peppua taaksepäin työntäen kämmeniä kokoajan lattiaan, paluu hitaasti - tuntemus lapojen alle

    5 + 5 BANDED ONE LEG RDL + LUNGE BACKWARD, DB/KB - laita kuminauha reisien ympäri, tee yhden jalan romanian deadlift jonka jälkeen astu vapaalla jalalla taakse ja tee askelkyykky, toista

    30 sec HANDSTAND HOLD / HAND RAISE

    --
    CLEAN (CL) GRIP
    6+3+3+3 FRONT RACK ELBOW ROTATION + TALL MUSCLE CL + TALL MUSCLE SQUAT CL + TALL CL
    6[1+1+1] SHOULDER PRESS & OHS & SOTS PRESS
    6+6+6 HIT & HIGH PULL + HIT & JUMP + HIT & POWER CL
    6[1+1] CL PULL TILL POWER POSITION & MUSCLE SQUAT CL
    3[1+1+1+1] HIP CL + CL ABOVE KNEE + CL BELOW KNEE + CL

    POWER SN + SNATCH
    3x1[1+2]@nousu 50% pal 2min

    POWER CLEAN + CLEAN + SPLIT JERK
    3x1[1+2+2]@nousu 55% ty-% pal 2min

    JERK SUPPORT 6sec
    3x1@106%, 1@111% ty-% pal 2min

    FRONT SQUAT
    2@40%, 2@50%, 2@60%, 2@70%, 2@80% pal 2min

    KEHONHUOLTOA 20-30min

  • 271021 Keskiviikko Workout

    Deload week

    A) Agility (speed ladder drills)

    B) Explosiveness (jumps)

    C) 4 rounds you go I go (full rounds)
    4 high box jump
    6 toes to bar
    8 DB snatch 22,5/15

  • Snatch complex Strength

    hang snatch + OHS+ snatch balance, 8x(1+1+1)x 55% concentrate on technique