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

  • 15.8.2022 Basic Strength

    Bench Press, AHAP

    4-3-2-1-2-3-4

    Go Every 3:00

  • 15.8.2022 SNATCH Strength

    3x1@MAX

  • 16.8.2022 Accessory Workout

    3 - 4 sets:

    a ) 8 - 12 Single Arm Dumbbell Bench Press
    b ) 30m Single Arm Kettlebell Farmers carry ( each )
    c ) 8 - 12 banded triceps pushdowns

  • 16.8.2022 Echo Bike Conditioning Workout

    3 Sets For Calories: ( 33 min )

    3:00 Moderate
    1:30 Moderate- Fast
    0:45 Fast
    0:15 Sprint

    Rest 1:30 After Each Work Interval.

    • Go by feel on pacing here
    • As the duration decreases, the intencity/watts/RPM´s should increase -There is no additional rest between sets.

  • Morning Intervals Workout

    30 Minute EMOM (Every minute on the minute)

    Complete

    A. Row (15...20/10...15) Cal.
    B. Ski (15...20/10...15) Cal.
    C. Echo bike (15...20/10...15) Cal.
    D. Run (around parking lot)
    E. Rest

  • 15.8.2022 RMU Conditioning Workout

    On The Minute x 12

    Minute 1 : 15 Bar Facing Burpees
    Minute 2 : Max RMU

    • Burpees should be completed by the 50s mark. Reduce reps if needed.
    • Complete as many ring muscle ups as you'd like each round with as many breaks as you'd like. You could do 1 big set of few small sets depending on your capacity

  • Push Jerk (DELOAD) Strength

    3 rounds of:
    Push Jerks 9-6-3, rest 30 secs btw sets
    - Rest 2min btw rounds

    Round 1: @50%
    Round 2: @55%
    Round 3: @60%

  • Box jumps and swings (main site Saturday 181027) Workout

    Complete as many rounds as possible in 12 minutes of

    Men 36-in. box, 32-kg kettlebell
    Women 30-in. box, 24-kg kettlebell

  • 12.8.2022 Workout

    HEAVY++ WEEK 11/14

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

    2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

    2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

    3-5 STEP DOWN / PISTOL SQUAT

    --

    2x FS + PP + GMS + PP + SJ + OHS + STS P
    2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
    2x TALL SN + SN DROP + SOTS PRESS + OHS
    2x1 HIGH PULL + 3 SN *clean & no hook grip
    1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    3@up to 86%, 4x3@drop -10% pal 2min

    --

    BENT OVER ROW
    3x5@RPE6 *4-6 reps reserve pal 2min

    FS
    *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
    1x1@96-100% pal 2min

    --

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

    ACCESSORIES 3 rounds (OpenGym alue)

    12 TRICEPS PUSH DOWN, banded
    BACK EXTENSION MAX HOLD, bw/weight
    10+10 BANDED 1-LEG GLUTE BRIDGE

  • Bodaus - Treenajien valinta Workout

    Bodaus