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 23-07-2023 Workout

    ON A 25:00 RUNNING CLOCK
    2000/1750m Row/Ski or 4000/3500 Bike Erg
    150-200 Sit-Ups
    16 Rope Climbs / 24 Floor To Stand
    -Max Meter Row/Ski/Bike in Remaining Time-
    *Partition Reps and Movements in any order to complete work.

  • 21.7.2023 Workout

    DELOAD WEEK 1/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    PAUSE SPLIT SQUAT OHS BALANCE
    *pause 2-3sec, both side
    3[2+2]@barbell with banded & weight pal 2min

    NINJA POWER SNATCH + HEAVING SNATCH BALANCE + OHS
    1+2+3@barbell, 4[1+2+3]@up to 50% sn-%, rest between sets 2min

    PAUSE CLEAN PULL *1 sec pause at the knee + mid-thigh - full foot
    3×2@50% jerk-%, rest between sets 2min

    BACK SQUAT
    3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

    RDL *sn-grip (RDL=Romanian DeadLift)
    2x6-8@RPE7, RPE7, 3-4 reserve for reps, rest between sets 3min

    SUPERSET: quality

    2-3 rounds:

    6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
    12 GOOD MORNING
    12 INVERTED ROW *jerk/bench grip, myötäote rinnankorkeus, kevennys jalat koukussa
    6 DEPTH JUMP *korokkeelta hyppy boxille

    Rest between rounds 2min

  • 22.7.2023 Back Squat Strength

    5 Sets of 8

    Start @55% and Build in Heavy. Not max.

    Go Every 3:00

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 2-2-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    215 Double Unders
    -- then --
    21 Handstand Push-ups
    5 Clean & Jerks @61/43kg
    21 Burpees
    5 Clean & Jerks
    21 Box Jumps @60/50cm
    5 Clean & Jerks
    21 Kettlebell Swings@24/16kg
    5 Clean & Jerks
    21 Lunges BW
    5 Clean & Jerks
    21 Pull-ups
    5 Clean & Jerks
    21 Med Ball Cleans@9/6kg
    5 Clean & Jerks
    21 Toes-to-bars
    5 Clean & Jerks
    -- then --
    Row, 2000m

    Goal: Sub 27 min

    C,
    3 rounds for quality of:
    Lateral Raise Hold, pick load, 20 secs
    10 L/10 R Diagonal Banded Pull Aparts
    Front Raise Hold, pick load, 20 secs
    15 Scap Push-ups

  • 21.7.2023 Row Workout

    For time :

    8 x 500m

    Rest 1:30 between sets.

  • 21.7.2023 Big Shoulders Workout

    4 x ( 10 - 15 ) Pike Push-ups. Rest 2:00

    4 x ( 6 + 6 ) Scull Crushers. Rest 2:00

    4 x 8 Chest supported DB Row. Rest 2:00

    3 x 20 Biceps Curls, alternating. Rest 2:00

  • 19.7.2023 Workout

    DELOAD WEEK 1/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    FYSIIKKATESTIT JATKUU… tai

    HALTING SNATCH DEADLIFT (to power position) + NINJA POWER SNATCH from power position
    *halting sn dl hold this position for 2-3 seconds
    3-4[2+1]@up to 50% sn-% rest between sets 2min

    jos haluat, voit vielä kokeilla jommankumman maksimin

    SUMO DEADLIFT and/or DEADLIFT
    *lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

    TAI

    --

    CLEAN PULL *full foot + NINJA CLEAN + PUSH PRESS
    3[2+1+1]@50%, 2[2+1+1]@60%, pp-%, rest between sets 2min

    BENCH PRESS
    2x6@RPE7 *3-4 reserve for reps, rest between sets 2min

    INCLINE BENCH PRESS *wide grip
    1x20@light *~50% previous bench press kg

    PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
    3x3@RPE7, 3-4 reserve for reps, rest between sets 3-4min

    METCON

  • 21.7.2023 Warmup Workout

    5:00 Row

    3 Rounds :

    10+10 Banded Circle
    6+6 Hang DB Snatch
    5 Kip Swing

  • BBC Weightlifting - Week 7, day 2 Workout

    WARM-UP

    3x

    :45s Ski erg
    20 Banded pull aparts
    15 Medball bearhug squat jumps
    12 Rolling tricep extensions
    10+10 1-Arm kettlebell deadlifts
    5 Caterpillar burpees
    10+10 90/90 hip openers

    STRENGTH

    

Front squats,
    4 Sets of max reps back squats in :45s @ 75%
    Rest 1:30 min between sets.


    Back squats,
    2 x 4 @ 80%
    2 x 4 @ 82%
    4 @ 84%
    4 @ 87%

    

ACCESSORY

    4 x 10/10 Bulgarian split squats (hard)

    4 x 10 Reverse hyper (hard)

    4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

    4 x Max reps pull-ups

    4 x 1:00 min sandbag bearhug hold

    (OPTIONAL) CONDITIONING

    

    As many reps as possible in 15:00 minutes of:
    500m Bike erg
    12 Kettlebell swings 32/24kg
    12 Toes to bar
    12 Shoulder to overhead 70/47,5kg

  • Upper body building Workout

    30s on - 30s off x16:
    a) leaning db lateral raise, left
    b) leaning db lateral raise, right
    c) bb floor press
    d) rest

    Target: RPE 8
    In a & b, start with your weaker arm and match the reps & weights with the stronger one.