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

  • Push Press into Split Jerk (DELOAD) Strength

    5 sets of Push Press into Split Jerk
    Set 1: @50% of 1RM Push Press
    Sets 2-3: @55%
    Sets 4-5: @60%
    - Rest 2min btw sets

  • 7.8.2023 Warmup Workout

    1:00 Banded Pass Trough
    1:00 Active Spiderman
    1:00 + 1:00 Banded Lat Stretch
    0:30 Hollow Hold
    0:30 Plank
    3:00 Cardio

  • Block snatch Strength

    Block snatch
    set BB at top of the knee
    3x3 80%

  • 5.8.2023 Power Snatch Strength

    Power Snatch TnG. Build in

    1 Set : 6 Reps
    2 Set : 5 Reps
    3 Set : 4 Reps
    4 Set : 3 Reps
    5 Set : 2 Reps
    6 Set : 2 Reps

  • 3.8.2023 Mobility Workout

    2:00 Child Pose
    1:00 + 1:00 Shoulder To Floor
    2:00 Wrist stretches
    2:00 Kneeling Front Rack
    2:00 Down Dog
    2:00 Couch Stretch ( Side )
    2:00 Pigeon Pose ( Side )
    2:00 Spiderman Hold ( Hold )
    2:00 Frog Stretch ( Side )
    2:00 Straddle Stretch

  • 5.8.2023 Warmup Workout

    3 Rounds :

    15 Banded GM
    10 Kettelebell Swing
    5 Box Jumps
    ....Into
    Row 2:00 Easy
    Row 1:00 Moderate
    Row 1:00 Target Pace

  • Partner Workout Workout

    With partner IGYG -style, 7 rounds (each) for time:
    250/200m Row
    5 Devils Presses 2x20/15kg

  • 2.8.2023 Workout

    LIGHT MODERATE WEEK 3/4

    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

    HALTING SNATCH DEADLIFT (to power position) + POWER NINJA SNATCH from power position
    *halting sn dl hold this position for 2-3 seconds
    2x2[2+1]@barbell, 3-4[2+1]@up to 50% sn-% rest between sets 2min

    SNATCH PULL *full foot + NINJA SNATCH + HEAVING SNATCH BALANCE
    3[2+1+1]@50%, 2[2+1+1]@65%, sn-%, rest between sets 2min

    BENCH PRESS
    2x3@RPE8 *2-3 reserve for reps, rest between sets 2min

    INCLINE BENCH PRESS *wide grip
    1x20@light *~50% previous bench press kg

    BOX BACK SQUAT *boxin korkeus alle 90 (peppu alle polven korkeuden), kosketus boxiin ja räjähtävästi ylös!
    3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

    METCON

  • 4.8.2023 GoofBall Workout

    AMRAP 15

    30 Wallballs 20/14p
    20/15 Echo Bike
    10 Power Cleans 60/42,5kg

    • Lets shoot for big sets of wall ball today. Unbroken, 2 Sets ( 18-12 ), 3 Sets (12-10-8 ) are some possible break up strategies. Choose the option that will allow for the quickest breaks.

    • Settle into a moderate pace on the Echo. We will always be making forward progress here so even if we are a bit on the slower side, we still be moving forward.

    • our strategy on the barbell will depend on what our break up strategy is on the ball. If we are aiming for 1-2 sets on the ball. If we we are doing 3 sets or more we can still opt singles but we can also consider goin tng for a few or all these reps.

  • 4.8.2023 Warmup Workout

    1:00 Echo ( easy, mod, hard )
    0:30 Banded Pass Trough
    8 Cossack Squat
    7 Push-Ups
    5 Pull-Ups