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

  • Thursday Workout + Cool down Workout

    Weightlifting
    Snatch 5x3 reps @50-60% of 1rm and 3x2 reps @65-75% of 1rm (20 min cap)
    rest 1-1.5 min bwn sets

    Accessory Work
    4-5 sets
    4-8 Strict HSPU
    6-8 double db power cleans @2x15/22.5kg's
    rest 1-2 min

    Accessory Work
    2-3 times
    15-25 BANDED PUSH UPS (should feel pretty easy at the start!)
    30-50 double unders
    rest 1-2 min

    Cool down
    2-3 min light cardio
    10+10 shoulder rolls forward/backwards
    10+10 arm swings forward/backwards
    1 min russian baby strech
    1+1 min calf streching

  • Tuesday Metcon + Accessory work + Cool down Workout

    Metcon
    3-4 rounds
    8-12 burpees
    8-12 double kb deadlifts @2x16-24kg/2x24-32kg's
    rest 1:1 bwn sets

    Accessory Work
    3-4 x 25+25m sandbag carrying on shoulder or 50m bear hug carrying
    Rest 1-2 min bwn sets

    Cool down
    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech
    1+1 min pigeon pose strech

  • Monday Workout + Cool down Workout

    Weightlifting
    Clean&Jerk 5x2 reps @50-60% of 1rm and 3x1 rep @65-75% of 1rm (20 min cap)
    rest 1-1.5 min bwn sets

    Accessory Work
    4-5 sets
    10-12 kb swings @16/24kg
    4-8 Strict Chin Ups
    6-8 double kb thrusters @ 2x12-16kg/2x16-24kg's
    rest 1-2 min

    Accessory Work
    2 times
    20-30 band pull aparts
    20-30 supermans (fast speed)
    rest 1-2 min

    Cool down
    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad streching
    1+1 min banded lat strech

  • Friday Cardio and Mobility Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

    Calf and achilles mobiltiy is one what you should do.

  • Bench Press Accessory Work Workout

    5x 6-10 Tempo Ring Push Ups (3s down)
    - 90s Rest

    Then

    4x 15-30sec Ring Dip Hold
    - Alt btw top and bottom (both = 1 set)
    - 90sec Rest btw

  • CORRECTIVE ACCESSORIES OLY 2 Workout

    4 rounds
    AHAFA
    8 sots press
    8 barbell bicycle squat
    8 c2 ring pull up

  • Vk lenkki Workout

    Matks kommenttiin

  • Shoulder press, kluster method Strength

    3 Rounds
    Shoulder press 3 + 3, kluster method

    Rest 10 sec between 3 reps and 120 - 180 sec between rounds.

    Week 1/ RPE 7 -8
    Week 2/ RPE 8 - 9
    Week 3/ RPE 9 - 10

  • DEADLIFTS AND UNILATERAL JUMPS Strength

    1a) Deadlift 3x3x90%
    1B) one leg box jumps 3x(5+5)

  • “ON REPEAT” Workout

    On the 3:00 x 8 Rounds:
    5 Hang Power Cleans 60/40kg
    30 Double Unders
    250 Meter Row

    *Score = Athletes will enter split times for all 8 rounds. Overall score will be the Sum Total of all splits.