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

  • OPEN 23.3 Workout

    OPEN 23.3

  • 1.3.23 Workout

    1min On, 1min OFF x8 (4x both)

    1)
    As Amrap:
    4 power snatch @40/30kg
    4 burpee over bar

    2)
    max Double Unders / Single Unders

  • 27.2.2023 2x per WEEK TRAINING Workout

    WORKOUT 1

    MEDIUM WEEK 9/13

    WARM UP n.15-20min SAMA

    SNATCH from POWER POSITION
    3x1@up to 50% sn-% pal 1min

    --

    SNATCH
    2-3x1@58% pal 2min

    CLEAN from POWER POSITION + JERK
    3[1+1]@up to 50% jerk-% pal 1min

    --

    CLEAN + JERK
    2-3[1+1]@68% pal 2min

    BACK SQUAT + JERK SPRING
    3[2+3]@80% pal 2-3min

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-30@weight CROSS-CHOP
    10@weight REVERSE HYPER
    8@weight 1-LEG GLUTE BRIDGE

  • MAUI Workout

  • 2.3.2023 BasicWod Workout

    AMRAP 8

    12 Double Dumbbell Push Press
    8 Hanging Knee Raise
    15 Wallballs

  • Painonnosto Workout

    Rive ja työntö

  • Open 23.2 primer Workout

    For quality:
    Spend 10min building to goal weight:
    1 Thruster
    —— then ——
    1 round (80-85%) of:
    3 Burpee Pull-ups
    5 Shuttle Runs 15m (7,5+7,5m)
    —— Rest 1 min ——
    2 rounds (85-90%, just below goal pace) of:
    3 Burpee Pull-ups
    5 Shuttle Runs 15m
    —— then ——
    1 Squat Clean Thruster (starting weight)
    Rest 40 secs
    1 Squat Clean Thruster
    Rest 40 secs
    1 Squat Clean Thruster

  • Treeni 2 Workout

    Warm Up
    3 rounds
    1 min air bike
    10/10 half kneeling press
    5 high box jumps
    20 mountain climbers

    Strenght
    Push Jerks 5-5-4-4-4-3 reps@65-70-78-83-83-70% of 1rm push jerk
    Speed Bench Press 4x5@60-65 and 2x70% (pikavoimasarjana)
    rest 2-3 min bwn sets

    Metcon
    3-4 sets
    16/20 cal air bike + 6-8 deficit kip hspu
    rest 1-1,5 min bwn sets

    rest 5 min

    3-4 sets
    12/15 cal air bike +12-16 db snatch @12.5-15/17.5-22.5kg
    rest 1-1,5 min bwn sets

    Optional Extra
    Accessory
    2-3 rounds
    8-10 strict ring dip with pause
    10+10 db bicep curls (toinen käpälä ensin 10 toistoa)
    10+10 single arm db tricep turn @light
    rest 2-3 min bwn rounds

  • 27.2.2023 Workout

    MEDIUM WEEK 9/13

    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

    --

    2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
    2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

    2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

    3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
    3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
    3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
    3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 CLEAN HIGH PULL *full foot / on the toes

    2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
    2 CLEAN

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

    --

    BLOCKS CLEAN *2cm off the floor
    2@88%, 1-2@90%, 1-2@93%, 2@88%, 1-2@90%, 1-2@93% pal 2min

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

    SPLIT JERK
    2@88%, 1@90%, 1@93%, 2@88%, 1@90%, 1@93% pal 2min

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

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-15 TWISTING SIT UP *jalat painon alle
    BACK EXTENSION HOLD
    8@DB PULLOVER

  • Ma 27.2.2023 kisa: kyykky + penkki Strength

    Kyykky 2x2x85%

    Penkki 3x1x80%

    Suorinjaloin maastaveto 3x5 (40-50-60%)
    -jokainen toisto lattiasta