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

  • SQUAT CLEANS Strength

    Squat clean 6x1x90%

  • 20.4.2022 Workout

    MEDIUM-HEAVY WEEK / +MASTERS SM 6/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 INCHWORM ONE LEG PUSH UPS

    8x DYNAMIC HALF CHILD POSE +
    5x 90/90 HIP LIFT

    5 SIDE PLANK RAISE + ROTATION

    30 sec HANDSTAND HOLD

    MUSCLE SNATCH + SNATCH BALANCE
    3[3+3]@painotanko/tanko pal 2min

    HIP SNATCH no dip
    3x4@nousu 50% te-% pal 2min

    POWER SN + SNATCH
    2[2+1]@50%, 2[1+1]@60%, 2[1+1]@71% te-% pal 2min

    --

    CLEAN + SPLIT JERK
    2+1@50%, 1+2@50%, 2+1@60%, 1+2@60%, 2+1@70%, 1+2@70%, 1+1@76% ty-% pal 2min

    BOX JUMP 4x5 pal 2min

    FRONT SQUAT
    4x4@nousu ty aloitus rautaan pal 2min

    ACCESSORIES:
    3x20 step ONE HAND OH LUNGE, BD/KB
    3x8-12 DIPS
    3x8-12 SISSY SQUAT, BD/KB

  • Conditioning Workout

    6 rounds, go every 3min, alt. btw:
    A.
    15/12cal AB
    15 Box Jump Overs 60/50cm
    B.
    20/16cal Row
    30 Push-ups

  • Tuesday 19.4.22. Workout

    Warm Up
    12-minute EMOM @ increasing pace (4 times each machine, work 45s , rest 15s)
    1) Row for calories
    2) Ski for calories
    3) Run for distance
    +
    2 rounds
    5 Inchworms
    10 Banded squat
    15 Band pull aparts
    10 Banded good mornings
    5 Kneeling jumps

    Metcon
    4 Intervals, Go every 6-minutes, Part 1 - Part 2 - Part 1 - Part 2
    Part 1
    400m Run / 500m bike erg
    30/24 (cal) Ski erg
    8 Burpee box jump overs, 24/20″

    Part 2
    30/24 (cal) Row
    400m Run / 500m bike erg
    8 Burpee box jump overs, 24/20″

    Accessory Work
    2 sets
    10+10 half kneeling pallow press (pause 3sec on each rep)
    20+20 banded standing trunk twists (alaviistosta yläviistoon)
    20+20 birddogs
    rest 90 sec

  • Partner workout (medium) Workout

    Partner workout

    AMRAP 12 minute
    24 x DB snatch (20 kg/ 12,5 kg)
    12 x Wall ball (9 kg/ 6 kg)
    24 x Burpee

    Both does 12 KB snatch, 6 wall balls and 12 burpee every round .

  • 19.4.22 Workout

    ACCESSORY

    2-3 rounds for quality
    - 10 seated db press
    - 10 ring row
    - 10+10 one leg hip thrust with kb

    then:
    Accumulate 1min L-hold. Everytime you break, do 5 v-ups/tuck ups

    (Esim. 3x20s)

    istuen pystypunnerrus käsipainoilla (esim. boxilla)
    rengas soutu (tai käänteinen tangolla räkissä)
    yhden jalan lantionnosto

    Kerrytä yhteensä 1min L-pito roikkuen tangossa (esim. 3x 20s) Jalat mahdollisimman vaakatasossa ja mahdollisimman suorana. Aina kun tiputtaudut tangosta, tee 5 linkkaria tai kerävetoa

  • 18.4.2022 RMU Workout

    AMRAP 2-2-2-3

    350/300 Ski Erg
    Max RMU

    Rest 1 min btw sets.

  • 14.4.22 Workout

    FOR TIME:

    12-8-4 reps of:
    - wall ball
    - toes to bar

    rest 2min

    12-8-4 reps of:
    - power clean @45/30kg
    - chest to bar

    rest 2min

    12-8-4 reps of:
    - Burpee box step ups
    - push jerk @45/30kg

  • OH Complex Workout

    In 15 minutes, build up to days heavy complex of:
    Snatch Grip Push Jerk + Snatch Balance + 2 OHS

  • 16.4.2022 Split Jerk Strength

    Build To a Heavy Triple

    ( Rack or Blocks )