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

  • BBC Weightlifting - Clean and jerk Workout

    A) Clean and jerk

    2 x (Power clean & Jerk with 3s pause at catch)
    Nousevalla painolla kunnes hidastuu.
    Ei tng, ei pudotuksia
    Kaksi kertaa sama paino ennen lisäämistä.

    B) Front squats 5 x 4 @ 81-84%

    C) Accessory

    Saksivalakyykky, 4 x 8+8
    *Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

    D) Core

    3 Rounds of:
    :40 V-ups
    :40 Plank hold
    :40 Flutter kicks
    1:00 Rest

  • Push Press Strength

    4 sets of Push Press:

    Set 1-2: 5 @75%
    Set 3-4: 3 @75%
    - Rest 2min btw sets

  • Front Squat Strength

    Every 2 mins for 10 mins.

    3 Front Squats @75-85% 1RM

  • Extra Credit 28-03-2022 Workout

    Dumbbell Leg Extension: 3 x 10-12 3s down. Rest 60s
    +
    - Pigeon Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • “KELLY” Workout

    5 Rounds For Time:
    400 Meter Run
    30 Box Jumps
    30 Wall Balls 9/6kg

    Run Option:
    - Reduce Distance
    -500m Row
    -400m Ski
    -1,000m Bike

    Light Option

    4 Rounds
    200m Run
    20 Box JUmp
    20 Wall Ball
    1-2min rest btw rounds

  • Snatch Balance + OHS Strength

    6 sets of Snatch Balance + Overhead Squat
    - Rest 2-3min btw sets

    Set 1: 2+2 @60% 1RM Snatch Balance
    Set 2: 2+2 @60%
    Set 3: 2+1 @65%
    Set 4: 1+1 @75%
    Set 5: 1+1 @75%
    Set 6: 2+1 @68%

  • 25.3.2022 Workout

    MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 BEAR & 3x SCAPULA PULL UPS +
    BEAR & DOWN DOG to SHOULDER LIFT +
    BEAR & DOWN DOG to TOE TAPS

    5 HIP AIRPLANE

    3 SIDE PLANK CRUNCH

    3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    SNATCH PRESS + SNATCH DROP + OHS 3sec pause squat position
    3[2+1+2]@painotanko/tanko pal 1-2min

    SNATCH PUSH PRESS + OHS
    2[3+3]@nousu 50%, 4[3+1]@55-80%, 2[2+1]@90-95%, (2[1+1]@MAX) te-% pal 2min
    (*)- jos kuleksi

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    3+1@58%, 3+1@63%, 3+1@68%, 3+1@73%, 3+1@78%, 3+1@83%, 2+1@88%, 1+1@93%, 1+1@98%, 1+1@103% pal 2min

    CLEAN PULL slowly down
    2@80%, 2x2@95%, 2x2@105%, 1@110% pal 2min

    FRONT SQUAT
    4@30%, 4@50%, 2x4@70%, 2x3@80%, 2x2@85%, 1@90% pal 2-3min

    ACCESSORIES:
    2x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
    2x6-8 ONE LEG RDL, DB

  • Sunnuntain Pitkä Workout

    45min Amrap laadukkaasti

    90s Kone
    10 Mave pyöreällä selällä (keppi/tanko/kk) (jalat korokkeella tarvittaessa)
    8+8 Rapuasennosta kiertoa
    8+8 Lonkat+ kierto
    20-30s Kuppipito
    1min lepo

  • 3 kierrosta käsiä Workout

    3 kierrosta

    10 vasarakääntö vuorokäsin
    10-15 dippi laatikon reunalla/välissä/telineessä
    10 hauiskääntö tangolla istuen

  • Conditioning Workout

    AMRAP 12:
    200m Skillmill Run
    14 WB 9/6kg
    10 Pull-ups
    5/5 DB OHS 20/15kg

    Machine Subs:
    Concept 2 Machine, 300/200m
    Assault Bike 12/10cal