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

  • 24.10.22 Strength

    VOIMA 8/9

    Push press

    Every 90s x4
    2 push press

  • Running, push presses and jumping C2Bs (main site Wednesday 171206) Workout

    4 rounds for time of

    • 400-m run
    • 30 push presses, 65 lb.
    • 20 jumping chest-to-bar pull-ups

  • "Baby Don't Cry" Workout

    40-30-20-10 reps for time:
    - KBS (US) 24/16kg
    - DU / Singles x2
    - Burpees

  • Strength 23-10-2022 Workout

    Triset x 3 rounds!

    KB Clean and Strict Press x 8 each*
    Rest 60s
    DB Tate Curl x 8
    Rest 60s.
    Plate Halo x 8 each direction
    Rest 60s

    *Each rep is a clean and strict press
    - Improve on last week if possible

  • 21.10.2022 Warmup Workout

    4 Rounds:

    1:00 Cardio
    5 GM
    10 Air Squat
    5 DB Shoulder Press
    10 Ring Rows

  • CLEAN AND CLEAN PULLS Strength

    1) Squat clean 5x3x60%
    2) Clean pull 3x3x105%

  • For time Workout

    For time:
    35/50 cal. ergo
    1:00 L-sit hold
    50 wall-ball shots

    Scaled WOD
    For time:
    21/30 cal. ergo
    1:00 plank hold
    50 wall-ball shots

  • 20.10.2022 Swim Workout

    Warmup 200m Easy Swim

    Main Swim:

    4 x 300m Swim

    Rest 4:00 between

    Cool Down 200m Easy Swim

  • 19.10.2022 Workout

    MEDIUM WEEK 7/8

    WARM UP kesto yht. n.15min

    10 OH LUNGE with LEG RAISE, plate

    5 NORMAL GRIP PULL UP with banded, myötäote

    8-12 PLATE OH SIT UP

    20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    3 HIP M ST CL *slowly & FS *3s pause sq pos.

    3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

    3 HIP CL BAL *on the toes & 3s pause sq pos.

    3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

    3 CL PULL to PWR pos. + 3 REVERSE CL PULL

    3 CL + 3 PWR CL

    HIP CL HIGH PULL + HIP CLEAN + PWR JERK + SQUAT JERK *same speed pull and clean, high pull full foot
    1+1+2+2@up to 45% jerk-% pal 1min

    SNACTH
    3x3@BB, 4x3@up to 40% sn-% pal 2min

    --

    CLEAN + SPLIT JERK
    3[2+2]@BB, 4[2+2]@up to 40% j-% pal 2min

    BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x3@90% pal 2min

    WL BENINGERS week 2/4

    CLEAN PULL to POWER POSITION
    3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CLEAN & SPLIT JERK)

    --

    CLEAN PULL to POWER POSITION + CLEAN (high) PULL above knee *full foot, same speed
    4[1+3]@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN PULL to POWER POSITION + CLEAN above knee + PUSH PRESS
    4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

    FRONT SQUAT
    3x5@~50% bw-% pal 2min *(bw 80% = 1RM FRONT SQUAT)

    ACCESSORIES 3 rounds (OpenGym alueella)

    8+8 STANDING HIP FLEXOR RAISE, KB

    15-20 SEATED HIGH ROW, BANDED

    5@81-97% bs-% SUMO DL, BB

  • Ke 19.10.2022 kisa: maastaveto Strength

    Maastaveto 2x2x85%

    Kulmasoutu 5x10 (noin 25-30%)

    Stoppiveto 3x5x40%

    Russian twist 3x20 (10/puoli)

    -tee kaksi vikaa liikettä vuorotellen-