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

  • Keskiviikko 17.8.22. Workout

    Warm Up
    3 min ski erg or rowing then

    Gymnastic skills / Strenght
    3 – 2 – 1
    Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
    Reverse Snow angels
    Skin the cats on rings

    2 rounds
    3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 single leg transition drill
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

    Finisher
    6-8 MIN EMOM OR QUALITY
    1-2 ring mu or jumping mu/ bar mu

    STRENGHT
    4 sets
    B1. 1 Pause + 2 Bench Press @60-70 % of 1rm. ekalla penkillä stop, ja kaks seuraavaa ilman.
    rest 1 min
    B2. Legless Rope + normal rope as fast as can. (vedä legless köysi esim puoleen väiin ja perään 1 normi jos nopeus kärsii) tai sit vaan 1-2 normi köyttä.
    rest 2-3 min

    ACCESSORY
    12 MIN EMOM
    MIN 1 ) DB clean&push press alt hand X 8 reps @ heavyish
    MIN 2) Single arm db row 6+6 reps @ heavyish
    MIN 3) ab wheel roll outs x 8-12 reps
    MIN 4 ) REST

    Heavyish paino 2.5-5kg raskaampi kuin normaali rx painosi.

    Cool down
    2-3 min kevyt soutu
    30-45 sek venytys rinta per puoli
    30-45 sek venytys latsit per puoli
    30-45 sek venytys ojentajat per puoli

  • Tiistai 16.8.22. Workout

    Warm Up
    3-5 minuuttia kardiolaitteella yleislämpöä
    ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
    band pull aparts + banded hip activation

    With barbell go 2 times through this:
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 hang power snatch
    3 snatch balance

    Weightlifting&Strenght
    Every min for 3 minutes
    1 Power Snatch + 2 Hang Squat Snatch @55-60%
    rest 2 min
    Every min for 3 minutes
    1 Power Snatch + 1 Hang Squat snatch @65-70%
    rest 1 min
    Every 30sec for 6 times (3 mins )
    1 hang squat snatch @75-85%

    Build to heavy single for Overhead squat (No failures)
    3-5 times x 1 rep
    go every 1.5-2.5 minutes. Suosittelen tekeen niskantakaa snatch grip push jerkkinä, tanko otetaan siis räkistä.

    Halting Snatch Deadlift 4x2 reps ,use 90-115% of 1rm snatch.
    Go new set every 2-2.5 min.

    Accessory&Skill work
    For Quality
    Every 2 min for 8 minutes (4 sets)
    Sledge Push ("sprint") x 15-20m @heavyish weight
    target sub 20 seconds.

    Cool down
    2-3 min light cardio
    1+1 min banded bully strech
    1 min prayer pose
    1-2 min nivusten venytys

  • Conditioning Workout

    3X
    3 min work 3 min rest
    30 step back lunge 2x 25/17.5
    20 toes to bar
    Max reps clean & jerk 60/45kg
    -score is c&j reps

  • Front Squat Strength

    Front Squat
    3 x 7 reps
    leave 3 in reserve

  • Snatch complex Strength

    500m ski
    2 round of 5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Snatch primer

    3x3 sots press
    leave 4 in reserve

    6x every 2 min
    1 Halting Snatch Deadlift
    +
    1 Snatch High Pull
    +
    1 Power Snatch
    +
    1 Snatch

  • 15.8.22 Workout

    ULKO

    3 rounds:
    1min hill run
    30s rest
    1min kb sumodeadlift high pull
    30s rest
    1min kb lunges
    30s rest
    1min double kb hang clean & jerk
    30s rest

  • 18.8.22 Workout

    ACCESSORY

    ABS
    3 rounds for time:
    45s flutter kicks
    15s rest
    45s plank
    15s rest
    45s bicycle crunch
    15s rest

  • 18.8.2022 Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 HR ( Under 5,5 lactate )

  • 15.8.2022 Workout

    HEAVY++ WEEK 12/14

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

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN
    1@up to MAX pal 2min

    SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
    3[4+5]@RPE9 *1-2 reps reserve pal 2min

    SN PULL
    3x1@90% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    3 SUMO DL, BB
    MAX REPS NORMAL GRIP CHIN UP, vastaote
    5 1-LEG PWR CL Abv Kn, BB

  • 17.8.2022 Workout

    HEAVY++ WEEK 12/14

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

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@81% sn-% pal 2min

    CL + FS + SPLIT JERK
    1+2+2@up to 76-86% j-% pal 2min

    --

    GM HIP HINGE & REAR LUNGE
    3[5+5]@RPE9 *1-2 reps reserve pal 2min

    --

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

    ACCESSORIES 3 rounds (OpenGym alue)

    3 HIP THRUST, BB+weight
    MAX REPS WIDE GRIP PULL UP, myötäote
    5+5 1-ARM OH COSSACK SQUAT, BW/DB