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

  • 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

  • WOD Workout

    AMRAP in 15 minutes
    1 Rope Climbs
    6 Deadlifts @80/60kg
    12 Burpee over the bar

  • Strength Strength

    Strict pull up 5x5
    Double KB OH walk 5x15m

  • Painonnosto, työntö Strength

    Tall clean x 3 x 5 sarjaa (50 - 75 %)

    *Pyri ottamaan vastaanotto mahdollisimman syvällä

    Rinnalle veto taskulta + ylöstyöntö x 2 x 5 (65 - 75 %)

    Etukyykky x 3 x 4 - 6 sarjaa (85 %)

    *sarjapalautus 3 minuuttia

  • FOR QUALITY Workout

    4 Rounds:

    5 + 5 Push Jerk in a Split Jerk position -> change the front leg after 5 reps

    5+5 Front rack lunge -> change the front leg after 5 reps

    .

    @ 40% 1 RM Split Jerk

  • 19.2.2020 Sali Workout

    Työntö, pukeilta/tolpilta
    2x70%, 2x75%, 2x80%, 2x1x85%, 3x1x90%, 1x85%

    Rive puolesta reidestä (1RM)
    1x70%, 1x2x75%, 1x2x80%, 1x2x85%, 1x1x90%, 3 x 1 x max

    Työntö raaka + sax, niskasta, ylhäällä 2 sek. pito

    7 x (1+1)x75-85%