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

  • Takakyykky 4 x15 Strength

    Takakyykky 4 x 15
    Tee 1-2 lähsetymissarjaa
    Tauko sarjojen välissä n. 60s.

  • Päivän treeni 14.3.23 Workout

    LÄMMITTELY
    2 kierrosta
    40s./15s.
    1. Kyykyssä kierrot
    2. Hyvää huomenta kepin kanssa
    3. Sivu askellus kuminauhalla
    4. Dead bug
    5. Lonkan kierrot maaten/istuen
    6. Mittarimato

    VOIMA
    Takakyykky 4 x 15
    Tee 1-2 lähestymissarjaa
    Tauko sarjojen välissä n. 60s.

    CIRCUIT
    3x30s./20s.
    1. Leuanveto/vaakasoutu
    2. Lantionnosto pallolla
    3. Köydet
    4. Lepo

  • Snatch Strength

    For quality:
    2 rounds of:
    Choice Machine, 1 min- easy pace
    10 L/10 R Single Leg Dumbbell Romanian Deadlifts
    10 L/10 R Single Arm Dumbbell Sotts Press
    5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
    -- then --
    3 rounds of:
    3 L/3 R World's Greatest Stretches
    6-8 Med Ball Thoracic Extensions
    3 Inchworms


    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Snatch
    5x every 2 min
    @ 80%

  • HSPUs, ring dips and rowing Workout

    5 rounds for time of:

  • SASHIMI Workout

  • Conditioning Workout

    4mins ON/ 2 mins OFF x 3 sets
    20 wall ball @9/6kg
    20 Box jump @60/50cm
    20 Single DB Hang Cl&Jerk @22,5/15kg
    Remaining time : Max rep target burpee
    Score total reps of Burpees of the 3 sets

    4mins ON/ 2 mins OFF x 3 sets
    20 T2B
    20 air Squat
    20 alt. Dumbell snatch @22,5/15kg
    Remaining time : max rep lateral burpee over dumbells
    Score total reps of Burpees of the 3 sets

  • Row & Press Workout

    Every 5min x 3
    20/16cal Row
    12 Bench Presses @60/42kg
    8 HSPU

    Every 5min x 3
    20/16cal Row
    10 Bench Presses @70/49kg
    10 Ring Dips

    Every 5min x 3
    20/16cal Row
    8 Bench Presses @80/56kg
    20 Push-ups

  • 11.3.23 Workout

    4x 4min ON, 2min OFF (2x both)

    A)
    2 rounds of:
    7 pull ups
    10 kb thrusters @2x16/12kg
    remaining time: amrap cal row/bike

    B)
    2 rounds of:
    2 wall walk
    10 burpee box step ups
    remaining time: amrap cal bike/row

  • Split Jerk Strength

    Split Jerk
    in 6 min find heavy 5r

    in 6 min find heavy 3r
    in 6 min find heavy 1r
    rest 3 min then
    7 min EMOM
    1 rep @ 80% of heavy 1
    - write up heaviest 5, 3, and 1

  • 10.3.2023 Workout

    MODERATE HEAVY WEEK 10/13

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

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP
    2+2 HIP HINGE + REAR LUNGE + LUNGE

    HIP SNATCH + SNATCH BALANCE + OHS
    2+2+2@up to 50% sn-% pal 1min

    --

    SNATCH
    1@60%, 1@70%, 1@75% 1@80%, 1@85%, 1@90%, 1@95% pal 1min

    CLEAN + JERK
    1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95% jerk-% pal 2min

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    20-50 FLUTTER KICK
    10@weight REAR DELT FLY
    10@weight BACK RAISE