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

  • 20.4.2021 CF Workout

    Power clean + Clean

    2 x (2+1) x 70%, 3 x (2+1) x 75% (% power clean)

    Snatch Balance

    2 x 3 x 65%, 1 x 3 x 70%, 2 x 3 x 75%

    Push Press

    5 x 5 x 78%

    Muscle Snatch

    1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75% (% muscle snatch)

    3 sets
    12 V-Ups
    12 DB Rows

  • KB heaven Workout

    5 rounds for quality
    - use a kettle bell that allows you to keep moving and technique stays the same on all rounds.
    - 5 reps/side/movement
    - TGU only 2 per side

    gobbled squat
    1-arm swing (eye level)
    clean
    jerk
    snatch
    TGU
    rest 1 minu

  • Strength accessory Strength

    Box step up
    BB on your back
    3x7 e/s 20-30kg
    90s. rest

  • Ma 19.4.2021 sheiko: maastaveto max1 Strength

    Maastaveto max1

    Alkulämmöt esim:
    -suorinjaloin mave x 20
    -kohautukset x 20
    -lonkan ulko/sisäkierto x 10
    -painijan rulli + venytys x 10

    1-2 kertaa läpi

    Aktiiviset venyttelet: pohkeet, takareidet/alaselkä, lonkankoukistajat, nivuset, yläselkä/kyljet...

    Ennen maastavetoja räjähtävästi 3x3-5 joku seuraavista pendlay row / raakarive / raakatempaus / työntöveto

    Nousu kohti uutta maksimia...itse suosin ykkösiä alusta asti, jos tavoite esim 120 niin 40-60-80-90-100-110-(115)-120 ja tästä tuntuman mukaan 2,5-5kg nousuilla

    Jos esim 220 niin 60-(80)-100-(120)-140-(160)-180-200-210-220 ja sama homma 2,5-5kg nousuilla jos vielä paukkuja...

  • For time Workout

    5 Rounds:
    15/12 cal Air bike / Row / Run
    12 Chest to bar
    9 Front squat 60/40 kg

    (Time cap 15min.)

  • Monday Strenght Workout

    Back Squat
    5-4-3-2-1 reps, buld to heavy single for the day
    rest 1-2 min bwn sets
    Front Squat
    3x3 reps @70-75% of 1rm back squat from today
    rest 1-2 min bwn sets
    Put the 1rm back squat on result area.
    Just go by feel, be strong and dont take too much pressure. work heavy single for the day. IF feeling like want to give 1 extra attempt, do it!

  • Friday Strenght / Accessory Workout

    Pause Bench Press (stop barbell for 0,5-1 sec on chest)
    5-4-3-2-1 reps, buld to heavy single for the day
    then
    3x3 reps @75% of todays 1rm (pause on each rep also!)

    Put the top Pause bench press weight on result area.

    Accessory Work
    3 sets
    8-12 strict ring dips (use band for help)
    8-12 single arm kb row @heavy weight
    rest 2 min bwn sets

  • Clean complex Strength

    2 rounds 5 reps each
    - Clean segment pull
    (stop at start, knee and high hang, go down slow)
    - Clean pull
    - front squat
    - Clean pull under to power
    - high hang power clean

    1 pull + 2 high hang power

    • Work up to Challenging weight in 15 min
    • mark 3 of your heaviest lifts

  • Thursday 15th April 2021 Workout

    Strength

    3*3 jerk balance

    3*5 push press

    Workout

    20 min AMRAP

    200m run
    50m sandbag carry
    200m erg
    10-20 box step overs

  • 120421 Maanantai Workout

    Running drills

    5 Rounds
    3min run
    2min walk