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

  • MUSCLE Workout

    Takakyykky 6x4 75-80%
    Hyvää huomenta 2x20

    Leuanveto 2x60%-2x50%-2x40% + 1-2 toistoa viime viikkoon.
    Takareiden koukistus maaten 2x12
    Gorilla soutu 3x10/käsi
    V-up 3x10-15

    Extra: I-Y-T

  • 14.3.23 Workout

    30s ON, 30s OFF x30 (6 rounds)
    - run/bike/row
    - plank row
    - medball box step ups @9/6kg
    - plate ground to overhead @20/15kg
    - farmer’s walk

    Tämän voit ottaa peruskestävyys harjoituksena

  • Treeni 5 Workout

    Warm Up
    3 min row
    then 3 rounds
    12-16 jumping lunges
    10 toe up rdl
    :30 Side Plank R/L

    Strenght
    3 sets
    3+1 power clean+push jerk@70%
    2+1 pc+pj@75%
    1+1 pc+pj@80%
    rest as needed bwn sets
    eli tehdään kaikki sarjat läpi, suht pienillä tauoilla ja sen perään 3 min lepo ja uusiksi!

    Deadlifts 10-8-6-5-4 and 2x3reps @50-55-65-70-75 and 2 sets @80%
    rest 1.5-2.5 min bwn sets

    Metcon
    EMOM 32-40
    1) 13/10 cal ski (max 50s)
    2) 8-12 toes to bars
    3) 13/10 cal air bike (max 50s)
    4) 4 sandbag cleans @35-45/55-70kg (alt left/right shoulder)

    Accessory Work
    3 sets
    10/10 half kneeling pallow press + trunk twits
    10-15 banded tricep turn + burnout (use green or blue band)
    rest as needed bwn sets

  • 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?