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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

  • Painonnosto Workout

    Tempaus

  • Conditioning Workout

    5 rounds:
    30/24cal Row
    10-12 Ring Dips
    Rest 1min

  • 29.4.23 Workout

    2 rounds FT:
    35 db hang clean @2x22/14kg
    35 box jump overs
    35 v-ups
    35 sumodeadlift high pull @30/25kg

    tc: 22min

  • WOD: Barbell intervals Workout

    E4MOM x5:
    6 hang power snatch (40/30)
    9 OHS
    12 lateral bar over burpee

    Target: 1:30-2:00 work / interval.
    TC: 2min / interval.

  • 15.3.2023 SPLIT JERK Strength

    3x1@max

  • 20.3.2023 Workout

    MODERATE HEAVY WEEK 12/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    REAR LUNGE with ANKLE TOUCH &
    TRIANGLE &
    REVOLVED TRIANGLE &
    SUGARCANE POSE &
    HALF MOON

    5x *one side
    BIRD DOG w/ theraband &
    LATERAL SIDE STRETCH

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

    3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
    3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
    3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
    3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL *full foot / on the toes

    2x 1+1+1 SNATCH DROP *45° + 90° + full squat
    2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
    2 SNATCH

    SNATCH
    1@93%, 1@95%, 1@98%, 1@100%, 1@102% pal 2min

    FRONT SQUAT
    4x1@80-85% pal 2min

    CLEAN PULL *first reps full foot
    4-5x2@85-90% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15-30 REVERSE CRUNCH
    6@BB+weigth GOOD MORNING
    10@BB BENT OVER ROW *vastaote

  • Lepopäivä Workout

    Rest day - what did you do?

  • 20.3.23 Workout

    Every 3min x8 rounds

    Round 1,3,5,7:
    12 wall ball @9/6kg
    6 db snatch @2x22/14kg
    4 db box step ups @2x22/14kg

    Round 2,4,6,8:
    12 shoulder to oh @2x22/14kg
    6 burpee box jump overs
    4 db front squat @2x22/14kg

  • For Time Ylläri Pylläri Workout

    For Time

    10 x Burpee

    Tee niin nopeasti kuin ikinä lähtee!!

  • Treeni 4 Workout

    Warm Up
    3x40s easy/20s mod/10s fast row / rest 20s bwn
    then 2 rounds
    10 reverse lunge + twists
    5 wall squats
    5 inch worm
    5 strict pull ups

    Weightlifting
    Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
    1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
    eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
    Snatch Balance 4x2reps @70-80% of 1rm snatch
    rest 1-2 min bwn sets

    Metcon
    5 RFT
    300/350m row @low damper (3.5/2.5)
    6 sandbag cleans @35-45/55-70kg
    15m hs walk(2x7.5m) or 4 wall walks
    time target 16-18 min, cap 20 minutes.

    Accessory Work
    3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg
    3x12-15 banded strict pull ups
    3x1:00 front plank + 30/30s suitcase carry
    rest as needed

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