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

  • Track Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch

    3 Rounds
    - rest 4 min between rounds
    - RPE 8.5

    Run 500m
    rest 01:15
    Run 400m
    rest 01:15
    Run 300m

  • Power snatch Strength

    EMOM x 10
    6min x 2 power snatch (50-60%)
    4min x 1 power snatch (60-70%)

    BE FAST, not too heavy !!!

  • Back squat Strength

    Back squat

    3-3-2-2

    (Deload-viikon kyykyt, 3 sarjat suunnilleen samalla millä teit viime viikon 6 sarjat. 2 sarjat samalla kuin 4 sarjat.)

  • EMOM x 16-24 Workout

    EMOM x 16-24 (4-6rounds)

    1) echo (easy pace)
    2) 5-10 ttb + 3-5 high box jump
    3) echo (easy pace)
    4) 5-10 hspu + 3-5 high box jump

    (Pyri pitämään sykkeet hallinnassa, peissaa echo bikellä ja skaalaa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet PK2 alueella.)

  • HS + MU tech work Workout

    1) HS Against the wall 3x60s
    2) Partner assisted Ring MU o r Ring Row Mu 4x4

  • Olympic weightlifting 11.5 Hang snatch/snatch Workout

  • 10.5.2023 Workout

    LIGHT MODERATE WEEK 6/15

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

    --

    3 PAUSE REVERSE LUNGE + PAUSE FORWARD LUNGE + PAUSE SIDE SQUAT + PAUSE CURTSY LUNGE 3-sec pause at the bottom of the squat

    10+10 TABLE TOP BRIDGE + TABLE TOP with ROCK FOR- & BACKWARD lantion nosto + keinutukset yläasennossa eteen- ja taaksepäin - koko liikkeen ajan kyynärpäät suorana

    5 SINGLE STRAINGHT LEG STRECTH selinmaakuulla nosta yläkroppaa ja toinenjalka suorana, ota käsillä suoran jalan reidestä kiinni, kiipeä jalkaa pitkin pohkeeseen/nilkkaan, laskeudu hitaasti alas, toista toiselle puolen

    10 PLANK HAND SHIFT, banded lankussa käsi askellus sivulle kuminauhalenkki vastuksena

    --

    2 x 5 1-ARM FRONT RACK ELBOW ROTATION *thenar/full grip +
    5 SNATCH OVERHEAD DELIVERY or MUSCLE SNATCH in SQUAT +
    5 PRESS BTN or SOTS PRESS +
    5 GOOD MORNING OH on the toes +
    5 1-LEG RDL

    2-3x 3-POSITION PAUSE SNATCH PULL + 2 SNATCH PULL *2cm off the floor + knee + power position - huuda "101" jokaisen paussin kohdalla

    2x 3-POSITION MUSCLE SNATCH + 3-POSITION MUSCLE SQUAT SNATCH *floor + knee + hip position - hip contact

    3x
    1+1 HIP PANDA PULL + HIP SNATCH +
    1+1 PANDA PULL BELOW KNEE + SNATCH BELOW KNEE +
    1+1 PANDA PULL + SNATCH

    2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS *floor + knee + hip - 2sec pauses in the receiving position

    3x FRONT SQUAT + OHS + BACK SQUAT + OHS

    SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
    2[1+1]@50-60%, 4[1+2]@70% pal 2min

    FRONT SQUAT
    *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
    2, 4, 6, 8, 6, 4, 2@70% pal 3-4min

    BLOCK/RACK PINS DEADLIFT below knee
    3x2-3@110% dl-% pal 3min

    DEAD SHOULDER PRESS (~90° - ~80°)
    6x1@55% *rest for 30 sec between reps

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS

    8 HIP THRUST, BB+weight
    8 BENT OVER ROW, BB *alavatsa, myötäote
    10 weight BACK RAISE

  • 11.5.2023 BasicWod Workout

    3 RFT:

    200m Run
    15 Deadlift 60/40kg

  • Treeni 2 Workout

    Warm up
    2 rounds
    2 min bike or run
    10 reverse lunges + strech
    10m toe touch walk (tinasotilas tyyliin)
    10m inch worm
    10 goblet squats
    10+10 half kneeling press

    Strenght
    Sledge Push 3x20m semiheavy (ota 2 lämppää alle)
    rest 2-3 min bwn sets
    Pause Thrusters 3x5reps @50-55-60% of 1rm (pause 1s at top)
    rest 2-3 min bwn sets

    Metcon
    Emom 12
    1) Double KB Hang Snatch x 6-8reps @12/16kg
    2) Box Jump overs x 10-12 reps @50/60cm
    3) Weighted Box Step overs x 6-8reps @12/16kg's

    Accessory Work
    3-4x5 weighted strict pull or chin ups + 6-8 strict dip telineessä
    rest 2 min
    2-3 x 1:00 front plank + 30/30s side plank R/L

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

  • Treeni 1 Workout

    Warm Up
    3 rounds
    1 min row, ab, ski
    20 plate hops
    10 gtoh + halo
    5 tempo pause goblet squats
    then some squat and overhead/front rack mobility 5-10 minutes and start lifting

    Strenght
    Paused Flat Foot Snatch 3x1+2reps@35-50%
    Paused Snatch + Snatch 3x1+1reps@55-65%
    Snatch 3 sets: 1rep@70%, rest 20s, 1 rep@70%, rest 20s, 1 rep@70%
    then
    Paused PC + Clean + Paused PP + jerk 3x1+1+1+1reps@35-50%
    Paused Power Clean + Clean + Paused Jerk + Jerk 3x1+1+1+1reps@55-65%
    Clean&Jerk 3 sets :1+1rep@70%, rest 30s, 1+1reps@70%
    rest 1.5-2.5 min bwn sets
    Pause otetaan tempauksessa polven päällä ja Rinnallevedossa polven alla.

    Metcon
    2-3x20/16 calories of rowing
    rest 1 min bwn sets
    2-3x20/16 calories of air bike
    rest 1 min bwn sets
    2-3x20/16 calories of ski erg
    rest 1 min bwn sets
    Tarkoitus on tehdä jokaisella vedolla n.1-1min 15 sek työaika, niin että fiilis on perusreipasta.
    Eli tarkoitus on vetää n.80% effortilla. Selkeästi malttaa täydestä tehosta.
    Tee oman fiiliksen mukaan joko 2 tai 3 vetoa per laite.