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

  • 20.5.2022 Squat Snatch Workout

    For time:

    10 x 58%
    8 x 66%
    6 x 75%
    4 x 83%
    2 x 91%

    TC 13

  • 18.5.2022 Workout

    HEAVY WEEK 4/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    POWER SN + SN + SN BAL
    3-4[1+1+2]@57-65% pal 2min

    --

    CL HIGH PULL full foot + CLEAN + SPLIT JERK
    3-4[1+1+2]@57-65 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@~20% bw
    3x3@55-60% pal 3-4min

    --

    CL HIGH PULL full foot
    3x1@100-110% ty-% pal 2min

    ACCESSORIES 3 rounds

    8-12 KNEELING OH EXTENSION, BAND
    6+6 SINGLE LEG KB SWAP ~25% bw
    8-12 BB OH SIT UP

  • 19.5.2022 Juoksu Workout

    Juoksu 30 minuuttia

    20 min verryttely

    4x60m palauttelevia, rullaavia ja kevyitä spurtteja.

    Varo ettet jumita jalkoja!

  • 17.5.2022 "Grace" Workout

    For time:

    30 Clean & Jerks 60/42,5kg

  • Paused Push Press Strength

    500m ski
    3 rounds of
    20s. hs hold
    10 hollow tocks
    7 dbl db z press

    Paused Push Press

    5x2 @65% of 1rm jerk
    rest 2min b/w sets
    pause at dip for 3 s.

  • Lepopäivä Workout

    Rest day - what did you do?

  • Accessory workout Workout

    Plate front raises
    DB Shoulder shrugs
    KB bottom up press

  • Push Press Strength

    Strict Presses

  • 13.5.2022 Workout

    MEDIUM WEEK 3/4

    WARM UP kesto yht. n.20min
    2 rounds:

    GOOD MORNING position 5x SHOULDER PUMPING Y+A+I+T with triggerball

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

    5-8 DOLPHIN PLANK

    3 1x COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    --

    3x3 REVERSE CL PULL
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J
    3x M S CL Blw Chst + M S HIP CL + M S CL
    3x HIP CL + CL Abv Kn + CL Blw Kn + CL

    SNATCH (~25min)
    3x1@93-93+% pal 2min

    --

    CLEAN + SPLIT JERK (~25min)
    3[1+1]@93-93+ ty-% pal 2min

    PAUSE CLEAN PULL blw kn, full foot + CLEAN PULL full foot + TRAP PULL
    4[3+2+2]@85% ty-% pal 2min

    ACCESSORIES 3 rounds

    8-12 PLANK SHOULDER TAP & LEG LIFT
    6+6 FRONT RACK BULGARIAN SPLIT SQUAT, BB
    10m+10m SUITCASE CARRY 25-50% bw -slowly walk with OTHER HAND 90/90 carry light weight

  • NBT Parihiki Workout

    For time with a partner. Both Do all reps

    1 Run (synchro)

    2 MU/C2B / pull up

    3 sHSPU
    
4 Front squat 40/60kg

    5 KB swing 24/32kg
    
6 WB

    7 Burbee to plate (synchro)
    
8 Hs walk/ Shoulder taps 

    9 power Clean 

    10 T2B 

    11 box jump 

    12 thruster

    Time cap 60min

    1
    21
    321
    4321 jne