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

  • EMOM 21 min Workout

    EMOM 21 min (quality only!)

    EMOM 21 minutes of:

    1. 10 CTB pull-ups / Normal pull-ups

    2. 15 Wallball shots 9/6kg

    3. 20/18 Calories bike

    *Skaalaa tarvittaessa C2B = kippileukoihin (avustuksella) tai rengassoutuun / istuen lattialta leuanveto

  • COOL DOWN Workout

    Accumulate 3min passive hanging

    3-6 rounds of body flow video

  • Warm up Workout

    2 rounds
    50 single unders
    5+5 single leg RDL
    5+5 reverse lunges
    5+5 db snatch
    5+5 db press

    then 2 rounds
    45 sec easy run + 30 sec moderate + 15 s fast
    10 kb swings
    10 hr push ups

  • HOME WORKOUT 060420 #1 Workout

    1K Run
    50 Push-ups
    20 (10/10) 1 legged DB deadlifts 20/15kg
    1K Run
    50 Sit-ups
    20 (10/10) 1 legged DB deadlifts
    1K Run
    50 Air squats
    20 (10/10) 1 legged DB deadlifts
    1K Run
    100 DU
    20 (10/10) 1 legged DB deadlifts

  • Strength Strength

    Push press 5RM (16 mins )
    - build up in 6 sets
    - 2 mins rest btw sets
    - from rack
    - NO JERK allowed

    Accessory:
    between sets : 6/6 single arm ring row

  • Extra Credit 27-02-2020 Workout

    Banded Hip Flexor Pulls: 4 x 15 each. Rest 30s.
    Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Push Jerks (main site Thursday 190228) Strength

    Push jerk 5-5-3-3-3-1-1-1-1 reps

  • Extra Credit 26-02-2020 Workout

    Banded Glute Bridges: Tabata - 8 x 20s on/10s off.
    Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

  • BBC Weightlifting - Snatch Workout

    A) Snatch primer (10 minutes)

    EMOM for 10 minutes: High hang snatch + snatch drop - light weight
    - Focus on staying upright and having a tight upper back
    - This is a primer. Focus on good movement mechanics.
    - Find the weakness/thing you need to work on.

    B) Snatch worksets. (20 minutes)

    Build up to a heavy set of 4 snatches.
    - no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
    - 2 x same weight before adding more weight.
    - Fix the weakness

    C) Snatch grip sotts press (10 minutes)

    Snatch grip sotts press, 5 sets of 5 - light to moderate.
    - Stay upright. Use plates under heels if necessary.
    - Tight upper back
    - Don’t max out.

    D) Squats

    Painot lasketaan 90% 1RM arviosta. Esim: Hurja Heikin takakyykyn 1RM arvio on 200kg. Näin ollen painot lasketaan 180kg:sta.
    Takakyykyllä ja etukyykyllä on omat painonsa.

    Back squat
    10@60 %
    8@70 %
    6@75 %
    4@80 %

    Front squat
    5@60%
    3x5@70%

    OR

    Sisäänajokyykyt. Jos olet hiljattain tullut mukaan nostamiseen tai sinulla ei ole käryä siitä mikä kyykkytuloksesi voisi olla, niin aloita näillä kyykyillä. 1RM arvio selvitetään 6 viikon jälkeen kun sisäänajokyykyt on ajettu ensin läpi.

    5 sets of 5 back squats with 3s stop at bottom - moderate to heavy weight.

  • 25.2. AMRAP20 Workout

    30 sec. Handstand hold
    30 sec. Chin over bar-hold
    30 sec. L-sit
    30 sec. Bottom of Squat