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

  • 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

  • Back building Workout

    EMOM12
    a) Reverse grip Yates row
    b) Ring Y-row
    c) Reverse hyper on a box
    d) Jefferson curl

    Work 30-45s / min.

  • STAMINA Workout

    32min EMOM
    1.min Ski 9-16cal
    2.min Bike 9-16cal
    3.min row 9-16cal
    4.min rest

  • 6.3.2023 Workout

    MODERATE HEAVY WEEK 10/13

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

    3x *one side
    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

    TALL POWER CLEAN + TALL CLEAN
    1+1@up to 50% sn-% pal 1min

    --

    BLOCKS CLEAN *2cm off the floor
    1-2@90%, 1@93%, 1@95%, 1-2@90%, 1@93%, 1@95% pal 2min

    REBOUND JERK
    2-3x3@up to 60% jerk-% pal 2min

    --

    SPLIT JERK
    1-2@90%, 1@93%, 1@95%, 1-2@90%, 1@93%, 1@95% pal 2min

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

    --

    CLEAN PULL *first reps full foot
    3-4x2@110-115% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    30@weight RUSSIAN TWIST
    6@BB+weigth GOOD MORNING
    10@BB BENT OVER ROW *vastaote

  • Capacity builder part 2 Workout

    AMRAP 15 min (suoraan vaihto edellisestä) (Zone 2-3)

    1. Kettlebell standing russian twist 12/12
    2. Single hops 2x pääty o/v
    3. Landmine squat x 12
    4. Tangolla hauiskääntö/ylöslyönti/köyrintä/pystysoutu 5/5/5/5 (x2)

  • Capacity builder part 1 Workout

    AMRAP 15min (Zone 2-3)

    1. Dumbell clean x 10
    2. Box Split jumps x 12/12
    3. Pushup x 5 + inchworm x 1 (x3)
    4. 50 SU + HS hold max 15s (x2)
    5. CTB hold 2x5-15s

  • Morning Intervals Workout

    In Pair

    AMRAP 30
    100 Cal Row
    100 Cal SkiErg
    100 Cal Bike

  • Maisan voikka Workout

    T2B & käsilläkävely

  • OPEN 23.3 Workout

    OPEN 23.3