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

  • 13.9.2024 LIGHT-HEAVY-MAXIMAL WEEK 7/10 & PROG II - MODERATE-MAXIMAL WEEK 9/12 Workout

    HEAVY DAY 21/30

    WARM UP n. 15min

    no shoes

    TEE OMAT TAI

    YOGA WORKOUT /side *hold each pose for 10 seconds
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
    5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
    5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

    video: SPLIT SQUAT ALT KB/plate HIP to HALO

    video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
    https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

    SNATCH BALANCE + OHS
    2x1x[3+3]@barbell, rest btw sets 2min

    POWER SNATCH + SNATCH
    2-3x1x[2+2]@barbell, 2x1x[1+2]@50%, 1+1@60%, 2x1x[1+1]@70%, sn-%, rest btw sets 2min

    SNATCH
    2x2@75%, 2@80%, 2x2@85%, 2-3x1@90%, rest btw sets 2min

    SNATCH HIGH PULL *full foot
    3@70%, 3x3@80%, sn-%, rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    3 rounds, no shoes

    30sec MILITARY PLANK
    10x JEFFERSON CURL

    Rest as needed

    video: MILITARY PLANK

    PROG II - MODERATE-MAXIMAL WEEK 9/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MAXIMAL DAY 27/36

    SNATCH
    2x3@barbell, 1@MAX *work to a heavy single, then do 1x1@85% of that max, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@85% of that max, jerk-%, rest btw sets 2min

    FRONT SQUAT
    1@MAX *work to a heavy single, then do 1x2@85% of that max, fs-%, rest btw sets 3min

    HOX!
    *if you don't have energy, do only
    CLEAN + SPLIT JERK max
    &
    FRONT SQUAT max

    SUPERSET: quality

    3 rounds, no shoes

    max reps ROLL ABS
    10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!

  • EASY: Looks like Chief Workout

    60s on - 60s off x10:
    3 power clean
    6 push up
    9 air squat
    - Continue where you left off -

  • Cfs painonnosto 22.3 Workout

    3-kohdan rive top-down
    Rive taskulta, polven alapuolelta, maasta
    Pohjaan tai powerina
    4x1+1+1
    @60-70%

    Työntö niskan takaa
    4x2
    60-70%

    Rive+työntö
    1x2+4 @70%
    1x2+3 @75%
    1x2+2@80%

  • AMRAP 12 Workout

    AMRAP 12

    3 power clean @70/50kg
    6 ttb
    9/7 echo calories

    SCALED WEIGHT 60740KG /OR 50/35KG

  • Torstai 20.3.25. BASIC Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    10 gtoh with plate
    10+10 plate halos
    10 plate squats

    Burgener Snatch Warm Up

    Power/Squat Snatch Training for 15 minutes
    2-3 reps, hit set every 1-1,5 minute

    Metcon
    12min amrap
    8/10 calories of machine
    10 db snatch
    5+5 single arm db oh walking lunges
    target 5-7 rounds.

  • EMOM x 30 Workout

    EMOM x 30

    1) 6-16cal row
    2) round of cindy
    3) rest / or 20-40 DU

    ROUND OF CINDY = 5 PULL UP, 10 PUSH UP, 15 AIR SQUAT

  • "Zachary Tellier" Workout

    Aikaa vastaan:

    • 10 burpee
      _

    • 10 burpee

    • 25 etunojapunnerrus
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin

    • 100 istumaannousu
      _

    • 10 burpee

    • 25 etunojapunnerrus

    • 50 askelkyykky vuorojaloin

    • 100 istumaannousu

    • 150 ilmakyykky

  • 30.11.2024 Bike Erg Intervals Workout

    BikeErg intervals (Intensive FTP)

    4-5 Sets of

    6:00 @ 100-110%FTP20

    – 4:00 @ 70-75%FTP20 –

    • Use the 1st 6:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 3000m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 10:00 and start the next set. Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 6:00 of work (100-110%FTP20), followed by the 4:00 recovery interval @ 70-75%FTP20. Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10+10 bulgarian split squat
    10 GHD hip extension + 10s hold

  • Metabolic - Weightlifting Workout

    EMOM
    from 0.00 to 4.00
    20 presses @20/15
    1min rest
    from 5.00 to 9.00
    15 push presses @30/25
    1min rest
    from 10.00 to 14.00
    10 push jerks @40/35
    1min rest
    from 15.00 to 19.00
    5 split jerks @50/45