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

  • BBC Weightlifting - Friday session Workout

    Warm-up:
    3x
    15/12 Calories row
    10 Banded pull-aparts
    10+10 Suitcase deadlifts
    8+8 Windmills

    A) Power clean & Jerk

    5 x 3+1 @ 70% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

    B) Deadlifts:

    15 @ 45%
    12 @ 50%
    9 @ 58%
    3 x 6 @ 65%

    C) Accessory:

    Banded strict pull-ups, 4 x 12

    1-Arm tricep extension on bench, 4 x 15+15

    4 x 15 Back extension on GHD

    3x
    30 Russian twists
    20 Slow knee tucks

  • 11.5.2022 Workout

    MEDIUM WEEK 3/4

    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

    SN HIGH PULL full foot + SN + OHS
    4[1+2+2]@64-72% pal 2min

    --

    CL HIGH PULL full foot + CL + SPLIT JERK
    4[1+2+2]@64-72 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@50% bw
    4x3@78-83% pal 3-4min

    ACCESSORIES 3 rounds

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

  • Extra Credit 11-05-2022 Workout

    Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.
    +
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 9.5.2022 Workout

    MEDIUM WEEK 3/4

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

    3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

    3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

    2x 3x ELBOW PLANK KNEE TO ELBOW & 3x LATERAL HIP TAPS

    5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

    --

    3x3 REVERSE SN PULL
    3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
    3x M S SN Blw Chst + M S HIP SN + M S SN
    3x HIP SN + SN Abv Kn + SN Blw Kn + SN

    SN HIGH PULL full foot + HIP SN + SN Blw Kn
    4[1+1+1]@77-81% pal 2min

    --

    CL HIGH PULL full foot + HIP CL + SPLIT JERK
    4[1+1+1]@77-81 ty-% pal 2min

    DEPTH JUMP 4x5 pal 2min

    FS + BS
    3[2+3]@75-80% fs-% pal 2min

    --

    PAUSE SN HIGH PULL -pause Blw kn, full foot
    3x5@80% te-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REVERSE CURL, BB
    6+6 SIDE LUNGE, KB/DB/BB
    10+10 SPLIT JERK PALLOF PRESS, BAND

  • 300422 Lauantai Workout

    "Vappurieha"

    5 rounds (you go / I go full rounds):
    10 hang power snatch 35/25
    8 burpee box jump 60/50
    12 wall ball 20/14

    Wodin päätteeksi tarjolla munkkia & simaa!

  • Ma 9.5.2022 höpöhöpö 1.0 Workout

    SitUps 50 toistoa AFAP

    Pystypunnerrus käsipainolla 50 toistoa / käsi
    -naiset 6-10kg, miehet 15-20kg

    Suorinjaloin maastaveto 5x12 (noin 30%)
    -jalat yhdessä

    Penkki vastaotteella 5x8-15

    Pystysoutu käsipainolla 3x12-20 / käsi
    -yhdellä kädellä

    Sivutaivutukset tanko harteilla 3x20 (10 toistoa / puoli)

    QuadBlast 1 kierros

  • WOD Pull&Push Workout

    Deadlift 50kg & Push ups
    21-18-15-12-9-6-3

  • Accessories Workout

    4-5 Rounds for quality:
    10/10 Plate Elevated 1-Legged KB RDL
    1:00 Sorenson Hold
    10-15 Lu Raises

  • Lepopäivä Workout

    Rest day - what did you do?

  • Maisan voikka Workout

    Tunti sisältää harjoitteet bar muscle up -liikkeeseen.

    Vaihtoehtona leuka/C2B

    AMRAP15

    1-3 BMU tai sen harjoitetta
    6 istumaannousu
    9 KK-heilautus
    12 ilmakyykky