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

  • 11.8.2023 Big Shoulders Workout

    Weighted Pull-ups 4 x 4, Send Off 2:30 ( AHAP )

    HS Plate Step-ups 4 x 6, Send Off 2:30 ( AHAP )

    HS Plate Step-ups belly to wall 4 x 6, Send Off 2:30 ( AHAP )

    10min HS Walk Skills.

  • 11.8.2023 Workout

    MODERATE WEEK 4/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    PAUSE OHS BALANCE *pause 3sec bottom position
    4x3@barbell with banded & weight, rest between sets 2min

    BLOCK POWER SNATCH + SNATCH + OHS *barbell Above Knee
    2+2+2@barbell, 4[2+2+2]@up to 65% sn-%, rest between sets 2min

    POWER CLEAN *from Above Knee + CLEAN + SPLIT JERK *both side
    1+2+2@barbell, 3[1+2+2]@up to 60% jerk-%, rest between sets 2min

    BACK SQUAT
    3x3@RPE8, 2-3 reserve for reps, rest between sets 2min

    SUPERSET: quality

    2-3 rounds:

    6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
    6 RDL *sn grip
    10 CHIN UP *vastaote
    3 CONSECUTIVE BROAD JUMPS *tasatassuhyppy, kyykyn kautta

    Rest between rounds 2min

    video: CONSECUTIVE BROAD JUMPS

  • EasyWOD 10.8.2023 Workout

    Voima
    E2MOM, 4 rounds
    6+6 single arm kb/db press

    WOD
    5 x 1:00 rounds for reps:
    5 goblet squat
    Max single-unders
    – Rest 90s between rounds.

  • STAMINA Workout

    EMOM 20:
    Min. 1 | 150-m run/200m row
    Min. 2 | 10-15 cal ski
    Min. 3 | 2kb clean & jerk max reps
    Min. 4 | Rest
    – Use two DBs.

  • LIBBRA Workout

  • EasyWOD 7.8.2023 Workout

    Voima
    E2MOM, 4 rounds
    12 Sumo DL w/kb

    WOD
    For time:
    25-20-15-10-5:
    Push-ups (mato/matalatanko)
    Box step overs (30/51 cm)
    (time cap 16min)

  • 7.8.2023 Back Squat Strength

    4 Sets Of 8 @ 90% @ 8RM

    Send Off 3:00

  • Power clean + jerk Strength

    Power clean + jerk 5x1

  • 5.8.2023 Row Workout

    Row

    3 x 2000m. Rest 2:00 between each set.

    Target pace 0- + 5 sec 5k.

    Total Time and avg each set.

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min rowing
    4 inch worm + push up
    8 tempo ring row, fast up, slowly down
    :30 side plank hold R/L

    Strenght
    Speed Bench Press 4x4reps @50-55%
    perform 3-5 strict pull ups right after (as sharp as possible)
    rest 2-3 min

    Part 1
    6-8 min emom
    odd : toes to bars x 6-12
    even : strict hspu x 4-8

    Part 2
    6-8 min emom
    Odd : db snatch x 12 reps
    even : single arm db oh lunge walk 6+6 reps

    Part 3
    6-8 min emom
    odd: Devils press x 3-4 reps
    even : Farmers walking x 40 m with same dumbbells

    2 min rest bwn emom's

    Accessory Work
    2x12 reps of bicep curls and tricep turns
    2x12 Hip extension on ghd