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

  • Conditioning Workout

    3X
    3 min work 3 min rest
    30 step back lunge 2x 25/17.5
    20 toes to bar
    Max reps clean & jerk 60/45kg
    -score is c&j reps

  • Front Squat Strength

    Front Squat
    3 x 7 reps
    leave 3 in reserve

  • Snatch complex Strength

    500m ski
    2 round of 5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Snatch primer

    3x3 sots press
    leave 4 in reserve

    6x every 2 min
    1 Halting Snatch Deadlift
    +
    1 Snatch High Pull
    +
    1 Power Snatch
    +
    1 Snatch

  • 15.8.22 Workout

    ULKO

    3 rounds:
    1min hill run
    30s rest
    1min kb sumodeadlift high pull
    30s rest
    1min kb lunges
    30s rest
    1min double kb hang clean & jerk
    30s rest

  • 18.8.22 Workout

    ACCESSORY

    ABS
    3 rounds for time:
    45s flutter kicks
    15s rest
    45s plank
    15s rest
    45s bicycle crunch
    15s rest

  • 18.8.2022 Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 HR ( Under 5,5 lactate )

  • 15.8.2022 Workout

    HEAVY++ WEEK 12/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN
    1@up to MAX pal 2min

    SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
    3[4+5]@RPE9 *1-2 reps reserve pal 2min

    SN PULL
    3x1@90% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    3 SUMO DL, BB
    MAX REPS NORMAL GRIP CHIN UP, vastaote
    5 1-LEG PWR CL Abv Kn, BB

  • 17.8.2022 Workout

    HEAVY++ WEEK 12/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@81% sn-% pal 2min

    CL + FS + SPLIT JERK
    1+2+2@up to 76-86% j-% pal 2min

    --

    GM HIP HINGE & REAR LUNGE
    3[5+5]@RPE9 *1-2 reps reserve pal 2min

    --

    RDL cl grip
    3x1-2@90% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    3 HIP THRUST, BB+weight
    MAX REPS WIDE GRIP PULL UP, myötäote
    5+5 1-ARM OH COSSACK SQUAT, BW/DB

  • 22.7.2022 Echo Bike Workout

    3 Sets:

    2 Minutes at moderate Pace
    90 sec Easy

    Rest 2 Min

    3 Sets:

    40 Sec Fast pace
    90 sec easy

    Rest 2 Min

    3 Sets:

    2 Minutes Moderate Pace
    90 Sec Easy

    Rest 2 Min

    3 Sets:

    20 Second Sprint
    90 Sec Easy

    Total time 39 minutes.

    Moderate 55 - 60 Rmp
    Fast Pace 60+ RPM
    Sprint as fast as possible

    Total Calories.

  • 17.8.2022 Warmup Workout

    5 - 7 Rounds:

    Minute 1 : Machine
    Minute 2 : 6 - 10 Ring Rows + 6 - 10 Push Ups