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

  • Saturday Madness Workout

    RX
    IN TEAMS OF 2...
    50 Strict Handstand Push-Ups
    120 Power Snatches @ light-moderate
    160/130 Cal Bike/Row/Ski

    SCALED
    IN TEAMS OF 2...
    100 Hand Release Push-Ups / Incline Push-ups
    120 Power Snatches @ light
    120/100 Cal Bike/Row/Ski
    *Partition and split work as needed. P1 works while P2 rests.

    Timecap: 25 mins

    FINISHER
    3 rounds of
    15 banded facepull apart
    10 slow cat-cow
    5 slow upward-downward dog

  • Gymnastic Workout

    Kipping pull up
    - tekniikkaosuus
    - 5 x 1-6 kipping / strict pull up

    EMOM 6
    - 5-10 kipping pull up/ butterfly pull up
    -> to 45sec max reps hang KB snatch

    EMOM 6
    10-20sec pull up top hold
    -> to 45sec max reps banded row

  • 13.3.2023 Workout

    HEAVY WEEK 11/13

    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

    --

    2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
    2x5 ARM FRONT RACK ELBOW ROTATION +
    5 CLEAN RACK DELIVERY

    2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

    3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
    3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
    3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
    3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 CLEAN HIGH PULL *full foot / on the toes

    2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
    2 CLEAN

    BLOCKS SNATCH *2cm off the floor
    1@93%, 1@95%, 1@98%, 1@93%, 1@95%, 1@98% pal 2min

    CLEAN
    1@93%, 1@95%, 1@98%, 1@100%, 1@102% pal 2min

    FRONT SQUAT + JERK DRIVE
    4[2+3]@80% fs-% pal 2min

    CLEAN PULL *first reps full foot
    4-5x2@110-115% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-15 TWISTING SIT UP *jalat painon alle
    BACK EXTENSION HOLD
    8@DB PULLOVER

  • OHS Lunges <3 Strength

    E3MOM x 4

    OHS Forward Lunges x 8 ( 4 +4 )

  • 14.3.23. CONDITION Workout


    VALITSE 2-4 LAITETTA JOTA KIERRÄTÄT.

  • Painonnosto Workout

    Rive ja työntö

  • SKILL Workout

    Toes to bar skill

    E2MOM 5 rounds
    3-12 toes to bar (unbroken)
    10-20 DB snatch alt.

  • Accessory work Workout

    EMOM10:
    a) landmine cossack squat
    b) lateral box step up (~20 + 20s)

  • Squat + box Strength

    3 Back Squat + 3 Box Jump
    5x every 3 min
    3 @80%
    - have the box next to your back squat set up and perform the jumps asap after squats
    - box should be as high as possible

  • Snatch seg Pull Strength

    Snatch seg Pull
    3x every 2 min
    3 reps @ 85%
    3s. pause at start, knee and hip