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 27th May 2021 Workout

    Workout

    Every 2 minutes for 5 rounds

    1 length DB/KB front rack lunges
    into
    10 cals erg

                                           **Be aware for Clare**

  • Monday Strenght / Accessory Work Workout

    Strenght
    Wendler program Back squat
    First count 90% of 1rm back squat done by couple weeks ago. Then
    5 reps @40% of it (90% of 1rm)
    5 reps @50% of it.
    5 reps @60% of it.
    rest 2-3 min bwn sets.

    Accessory Work
    4 sets
    10 box step overs with 12.5-15/20-22,5kg dumbbells
    perform new set every 1.5 min
    then
    Practise Handstand walking for 10-15 minutes (do obstacles and going around plates etc) skill work,
    not volyme.

  • Monday Weightlifting Workout

    Weightlifting
    3 tall snatches with light/technical weight x 3 sets
    rest 1-1,5 min bwn

    3-position snatch (high hang, mid thigh, 1 inch off the floor) all from hang position. no bar drop bwn.
    2 sets @50-55% of 1rm snatch
    2 sets @60-65% of 1rm snatch
    1 set @70% of 1rm snatch

    Snatch grip Push Press + Pause OHS (2 sec)
    1+1 reps x 3 times @60-70% of 1rm snatch (2 sets)
    1+1 reps x 2 times @70-80% of 1rm snatch (2 sets)

  • 26.5.2021 CF Workout

    Clean & Jerk

    2 x (1+1+) x 75%, 3 x ( 2 + 2 ) x 80%

    Snatch Deadlift

    5 x 4 x 110%

    Front Squat

    3 x 4 x 87%, 2 x 3 x 87%

    Hang Snatch High Pull

    3 x 5 x 65%

  • BAR MU practice Workout

    For 8 minutes
    - play time
    - use medium help by bands
    - focus on using lats, driving with hips and keeping arms straight till the last moment before turn over.

  • Wednesday Strenght and For Quality Workout

    Strenght
    Wendler program Bench Press
    5 reps @40% of it (90% of 1rm)
    5 reps @50% of it.
    5 reps @60% of it.
    rest 2-3 min bwn sets.

    For Quality
    2 sets
    9-7-5-3 reps of
    Strict Chin Ups
    Strict HSPU
    rest 5 min and repeat

    Reps should be done mostly unbroken sets, rest enough bwn reps to get it done. Scale movements if you have
    to. We want to get that "strenght" stimulus in so try push yourself a bit.
    Not for time.

    FOr Quality
    Get10-15 rope climbs in right after chin ups and shspus
    try to hit/hit rep about every 30-45 sec.

  • Saturday Madness Workout

    Partner " Lumberjack 30" (You Go, I Go)
    For Time
    30 Deadlifts @125/85kg
    400 meter Run (200-200m relay)
    30 Kettlebell USA Swings @32/24kg
    400 meter Run
    30 Overhead Squats @50/35kg
    400 meter Run
    30 Burpees
    400 meter Run
    30 Chest-to-Bar Pull-Ups
    400 meter Run
    30 Box Jumps@60/50cm
    400 meter Run
    30 Dumbbell Squat Cleans @2x20/15kg
    400 meter Run
    Timecap : 35 mins

  • Sunnuntain Pitkä Workout

    4x 10min / 2min lepo

    1) Kone

    2) Amrap:
    10 yhden jalan linkkari (5+5)
    20s Kuppipito
    5+5 Olkapääkosketus punnerruspidossa
    3-5 Nordic hamstring curl

    3) Kone

    4) Amrap:
    3x autohölkkä
    10+10 Askelkyykky
    10 Seinäpalloa

  • For time Workout

    50 DU's
    20 OHS (60/40kg)
    50 DU's
    35/25 cal Row / Bike / Run
    50 DU's
    50 C2B
    50 DU's

    35/25 cal Row / Bike / Run
    50 DU's
    20 OHS (60/40kg)

    (Time cap: 25min.)

  • Run/Row/Bike/Ski conditioning Workout

    A.
    Easy pace ~5min.
    + stretch

    B.
    Run / Bike / Row / Ski:
    4x 4min. / Rest 2min. (Moderate)
    4x 2min. / Rest 1min. (Hard)
    4x 1min. / Rest 30s. (Hard+)

    C.
    Easy pace ~5min.
    + stretch