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

  • Snatch Strength

    Warm up
    3x
    30 du's
    5 1-arm ring row
    5 1-arm OHS

    2 rounds 3 reps
    Sots press behind the neck
    OHS
    Snatch Pull
    Snatch pull under
    Split snatch
    high hang snatch
    snatch

    Every 30s. for 8 minutes
    2 tng power snatch
    Built up to AHAFA

  • Alkavalla 3 min 45 min ajan Workout

    Alkavalla 3 min 45 min ajan.

    1. 1000-1200m pyörä
    2. 500-700m soutu
    3. 10 yleisliike, 15 kahvakuula heilautus, 30 tuplanaruhyppy

  • Saturday 22.1.22. Workout

    Warm Up
    2 rounds
    40s easy + 20s moderate + 10s fast, rest 20s bwn change machine (ski + row)
    then
    5 inch worm with push ups
    5+5 squat strech
    15 gtoh with 10/15kg plate
    :30 Wall Walk Hold

    Gymnastics
    Every 2 min for 10 minutes (5 sets)
    12 DB Snatch alt hand @15/22.5kg
    3-4 wall walks

    rest few minutes and get ready

    Strenght Training
    10-5-3-10-5-3
    Deadlifts
    perform 8 double db (front rack/back rack) lunge walk steps after deadlift set.
    rest 2-3 min

    10-5-3-10-5-3 reps
    Bench Press
    perform 6-8 strict chin ups right after bench press
    rest 2-3 min

    Cool down
    2-3 min light cardio
    1+1 min hamstring strech
    1+1 min leg across body strech
    1+1 min wall pec strech

  • "Omatoiminen WOD" Workout

    Easy aerobic 45-60min.
    Run, Bike, Swim, Ski

  • Installing Six-pack Workout

    4-5 Rounds:
    10 Crunches
    10 Russian Twists (2=1)
    10 Leg Raises
    10 Side Plank Raises L+R
    10 Butterfly Sit-ups
    10 Flutter Kicks (2=1)
    10 Bicycle Crunches (2=1)
    10 V-ups
    10 Heel Touches (2=1)
    10 Hollow Rocks
    2-3min Rest btw rounds

  • Front squat Strength

    Front squat
    5x every 2:30min
    4 @AHAFA

  • 21.1.2022 Workout

    STRENGTH PROGRESS 6/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER , lintti

    20-30 sec HANDSTAND HOLD

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    CLEAN PULL + CLEAN + SPLIT JERK
    2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

    SPLIT JERK
    3x1@nousu 86%, 3x1@91% pal 2-3min

    PUSH PRESS
    3x1@91-94% pal 2-3min

    FRONT SQUAT
    4@30%, 4@50%, 4@65%, 3x4@80%,
    MAX REPS@85% pal 2-3min

    SN PULL till power position
    6x5@81% te mave-% pal 2min

  • WOD Workout

    4 Kierrosta aikaa vastaan

    30 Cal
    20 Seinäpalloa
    10 T2B

  • 17.1.2022 ReStart Workout

    For time :

    10 Box Step Ups 24"/20"
    10 Sit Ups
    20 Box Step Ups 24"/20"
    20 Sit Ups
    30 Box Step Ups 24"/20"
    30 Sit Ups
    40 Box Step Ups 24"/20"
    40 Sit Ups
    50 Box Step Ups 24"/20"
    50 Sit Ups

    Time Cap 13 minutes.

  • Friday 21.1.22. Workout

    Warm Up
    Band Pull Aparts + Banded Hip activation
    then 2 sets
    50 single unders
    5+5 squat strech
    5 inch worm with push ups
    5 wall ball shots

    Metcon
    Every 5 min for 15 minutes (3 sets)
    75-125 double unders
    20-25 wall ball shots (unbroken set)

    rest few minutes and get ready for squat cleans

    Metcon
    2 SETS
    3 rounds
    8-12 TOES TO BARS
    3 SQUAT CLEANS @65-70%
    REST 1:1 BWN SETS

    target is sub 3 minutes on 3 rounds. cap 5 minutes.

    Accessory Work
    3 sets
    20 weighted cossack squats
    10+10 windmill
    Go heavier on both movements each round.
    rest 1-2 min

    Cool down
    2-3 min light air bike
    1+1 min quad smash
    1+1 min adductor smash
    2+2 min abs/side/low back smash