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

  • Week 2, Day 12 Workout

    Warm-up:

    3 rounds of:
    1:00 min row erg
    10-15 Wallball bearhug squat jumps
    10 Push-ups
    5 Hang power snatches
    10 Overhead squats

    Hang snatch

    Build up to a heavy but fast set of 4 hang power snatches.
    - Use around 15:00 minutes.

    Then 4 sets of 4 hang power snatch with 90% of the heaviest set of 4.
    *Rest around 1-2 minutes between sets.

    Metcon (time)

    First 3 Rounds of:
    800m row
    20 Power snatches 35/25kg
    60 Double-unders

    Rest 3:00 min after 3 rounds.

    then 4th round:
    60 Double-unders
    20 Power snatches 35/25kg
    800m row

    Bonus:

    4 sets of 12 Banded chest to bar pull-ups

    4 sets of 15+15 1-arm bent over rows.

    *Rest 1-2 minutes between sets. 4-5 reps in reserve.

    Core:

    3x
    30 Russian twists
    20 Weighted sit-ups

  • Week 3, Day 16 Workout

    Warm-up:

    3 Rounds of:
    1:00 min ski erg
    10 Hang power cleans
    10+10 1-Arm kneeling shoulder press
    6 Burpees
    :25s Hanging l-sit

    Shoulder press

    Shoulder press, 8RM + 3 sets of 8 @ 90% of 8RM

    Push press
    2 sets of 8 with 3 “reps in reserve”
    2 sets of 6 with 3 “reps in reserve”
    + 1 set of max reps

    *Rest around 2:00 minutes between sets.

    *Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta!

    Tässä vaiheessa pyrkimys on vahvistaa perustekemistä ylöstyöntävien liikkeiden kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan. Push press:ssä pyri tuntemaan hyvä ajoitus ponnistuksen sekä työnnön välillä.

    Metcon (time)

    4 Rounds for time:

    30/21 Calories ski erg
    20 Hang power cleans 50/35kg
    10 Bar facing burpees
    50 Double-unders

    Bonus:

    4 sets of 20 Banded pull-ups

    3 x 15 Reverse hyper

    3 sets of 20 Hip extension on GHD

    *Rest 1-2 minutes between sets.

    Core:
    3x
    1:00 min plank hold
    15m+15m 1-arm suitcase carry

  • 19.5.2023 Workout

    MODERATE HEAVY WEEK 7/15

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

    --

    3 ALTERNATING COSSACK SQUAT with KNEE TAPS kasakkakyykyn pohjassa istahda lattialle ja kierrä koukkujalan polvi lattiaan (aitajuoksija-asento), palauta ja toista toiselle puolen TAI
    3 HAND SUPPORT SIDE SQUAT & 90/90 HIP SWITCH

    2-3 PULL UPS / JUMP PULL UPS with 3sec slow down *bench grip

    5 HAND RELEASE TRICEPS PUSH UPS haasta - yhden jalan tuella tai helpota, ei käsien vapautusta - seinää/boxia vasten

    3 MODIFIELD TEASER laskeudu kyljen varassa alas raajat suorana josta ponnista teaseriin joko jalat suorana tai koukussa, toista toiselle puolen / HALF TEASER kyljeltään kyynärnojasta jalkojen nosto ylempi käsi koskettaa nilkkoja

    --

    2x
    5 1-ARM FRONT RACK ELBOW ROTATION +
    5 1-LEG RDL
    5 GOOD MORNING OH on the toes

    2x 3-POSITION SNATCH *floor + below knee + hip
    2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
    2x 3 SN DROP + 3 HEAVING SN BALANCE
    2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

    2x 3-POSITION CLEAN *floor + below knee + hip
    2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK

    3+3 STEPPING SPLIT JERK

    3x FRONT SQUAT + OHS + BACK SQUAT + OHS

    SNATCH BALANCE + OHS or
    SNATCH PUSH PRESS + OHS
    4[2+1]@80-84% sn-% pal 2min

    --

    SNATCH
    3x1@90% pal 2min

    CLEAN + SPLIT JERK
    3[1+1]@75% pal 2min

    DEFICIT PAUSE SNATCH PULL + SNATCH PULL *pause at the knee
    3[3+1]@81-85% sn-% pal 2min

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS

    5 BENCH DIP, BW/+WEIGHT

    10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

    6 SEAL ROW BENCH *sn-grip

  • 20.5.23 Workout

    Partner AMRAPS
    2x 11min Amrap, 3min rest between
    You Go, I Go

    1)
    80m shuttle run
    20 kb swing @24/20kg
    20 air squats

    2)
    30 box jumps @60/50cm
    20 db snatch @22/14kg
    20 air squats

  • JERK Strength

    7x 2 (75-83% of 1rm jerk)

    push jerk or split jerk

  • "It's Time To Go Beast Mode" Workout

    For time:
    400m Skillmill Run
    5 Rope Climbs 4m
    15 Barbell Bicep Curls 35/25kg
    25 DB Bench Presses 2x30/20kg
    15 Barbell Bicep Curls 35/25kg
    5 Rope Climbs 4m
    400m Skillmill Run

  • Skill 18-05-2023 Workout

    PERFORMANCE
    ON AN 10:00 RUNNING CLOCK...
    Practice Strict Ring Muscle-Ups

    FITNESS
    ON AN 10:00 RUNNING CLOCK...
    Practice Weighted Strict Pull-Ups / Weighted Negative / Holds / Partner Assisted reps

  • OPTIONAL Workout

    2-4rounds:

    3-10 strict pull up
    10 snowangel

  • Endurance WOD Workout

    6 intervals for consistency:

    A. In five minutes
    800 m run or 65/50 cal row

    B. 5 min amrap:
    30 double unders
    15 KB swings 24/16 kg
    8 burpee pull ups

    Rest 90 s between intervals. Alternate A and B.

  • Conditioning Workout

    Row 2000 m TT

    Follow the instructions below to set-up the monitor on a Concept 2 Rower:
    Select Workout
    New Workout
    Single Distance
    Set to 2000 Meters
    Set Splits to 500 Meters
    Set Pace Boat to Desired Split Time (Optional)
    Change Display to Show Pace Boat (Optional)