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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-20 snowangel
    20-30s GHD hip extension hold

  • SNATCH GRIP DEADLIFT Strength

    Snatch grip deadlift

    4x4

    • 5s negative / 100-105% of snatch 1rm

  • METCON Workout

    FOR TIME:

    30m Kb FR lunge@24/16kg´s
    20 ttb
    10 wall walk
    20 ttb
    30m Kb FR lunge@24/16kg´s
    .
    .
    SCALED FOR TIME

    20m Kb FR lunge@24/16kg´s
    16 ttb
    8 wall walk
    16 ttb
    20m Kb FR lunge@24/16kg´s

    Target under 10min, Time cap 15min

  • PULL & PUSH Workout

    3-4sets:

    5-10+ strict pull up
    5-10+ strict ring dip

    banded if needed / scale up controlled negative

    PYRI LISÄÄMÄÄN 1-2 TOISTOA PER SARJA EDELLISIIN VIIKKOIHIN

  • TRIANGLE 3/3. Workout

    EMOM x 40

    1) row
    2) ski
    3) echo
    4) rest

    Target 10-20cal per laite / PYRI LISÄÄMÄÄN EDELLISEEN VIIKKOON 1-2CAL, HARJOITUS SAA JA PITÄÄ OLLA LOPUSSA HYVIN HAASTAVA ( VIIMEISET 2-3 KIERROSTA )

  • FRONT SQUAT Strength

    Front squat

    4x3 ( 3s pause bottom of squat )

    E3MOM / 2-3+ RIR

  • INTERVALS Workout

    3-5sets:

    10 ttb
    10 Db bench
    10m Db fr walking lunge

    rest 2min between sets

    M: WEIGHT 20-30KG / W: WEIGHT 10-20KG

  • C&J tech Workout

    12-15min with light weight:
    1 clean pull + 1 hang squat clean + 1 thruster + 2 split jerk behind the neck

    Huom! Kevyt ja tekniset painot.

    E2M x 6 1 power clean + 1 hang squat clean + 2 split jerk @50-65% Huom! Tekniset ja semi kevyet painot.

  • Strength Workout

    Pause Power Snatch

    Stop for 3" just 2cm off the floor!

    Build to a heavy single, then:

    5 x 1 @ 90% @ of heavy single!
    --then--
    5 x 1 @ 80% of heavy single

    Keep the same pause in the second and third set as well !

  • Pause Deadlift Strength

    5 sets:
    3 Pause Deadlifts @75-80%
    - 2-3sec Pause on top of knee
    - Singles, no TnG!
    - Clean grip
    - Rest as needed