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

  • Wednesday Wendler Strenght week 2 Workout

    Strenght
    Wendler program Bench Press
    First count 90% of 1rm pause becnh press done by couple weeks ago. Then
    3 reps @70% of it (90% of 1rm)
    3 reps @80% of it.
    Max reps @90% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
    safety and if you dont have friends around use safety bars if possible.

  • Tuesday 11th May 2021 Workout

    Strength

    3*3 Muscle snatch

    5*1 Pausing hang snatch+ Overhead squat

    Workout

    Every 5 mins for 4 rounds

    15 OH squat 30/42.5
    30 press ups
    60 sec erg for distance

    The aim is to complete a round within 3 minutes. Scale as necessary to allow for this.

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 air squats

    Stamina squats
    EMOM x 12
    Min 1: 6 backsquats
    Min 2: 3 front squats
    Both squats to be done at 50% of 1RM backsquat

  • Extra Credit 11-05-2021 Workout

    Banded Overhead Triceps: 4 x 25. Rest 60s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Yläosaston Maanantai Workout

    A.
    5 x
    10 Strict HSPU, 10 strict pull-up
    2-3min rest btw sets

    B.
    5 x
    15 DB bench, 15 Dual DB rows
    2-3min rest btw sets

    C.
    5x
    10 strict dip, 20 (10+10) bicep curl, 10 DB shoulder frontal raises
    2-3min rest btw sets

    D.
    Tabatas:
    1. Haukka&Skullcrusher
    2. Push-up&alt V-ups

  • Back Squats Strength

    6x4 Back Squats @75%
    - Rest as needed

  • Power Clean w/ Pause Strength

    5x3 Power Clean w/ Pausee @75%
    - Pause on top of knee
    - Rest 2min

  • Monday Wendler Strenght week 2 Workout

    Strenght
    Wendler program Back Squats
    First count 90% of 1rm back squat done by couple weeks ago. Then
    3 reps @70% of it (90% of 1rm)
    3 reps @80% of it.
    Max reps @90% of it.
    rest 2-4 min bwn sets.
    Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
    safety and if you dont have friends around use safety bars if possible.

    +

    Midbody work
    3-4 sets
    10+10 windmill
    10+10 suitcase deadlift @12.5-15/20-22.5kg db
    10+10 banded trunk twist (standing red/blue band on rig)
    rest 1-2 min

  • Monday Weightlifting Workout

    Weightlifting
    Snatch Push Press + OHS + Snatch Balance
    3+2+1 reps @73% of 1rm snatch
    2+1+1 reps @78% of 1rm snatch
    rest 1.5-2 min bwn

    Hang Snatch (above knee) + Squat snatch
    3 sets of 2+1 reps @60-70%
    3 sets of 1+1 reps @70-75%

  • 8.5.2021 CF Workout

    Snatch

    1 x 3 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 70%, 1 x 75%, 3 x 1 x 80%

    Clean & Jerk

    1 x (3 x (1+1) x 70%, 1 x (2 x (1+1) x 75%, 1+1 x 80%, 1+1 x 70%, 1 + 1 x 75%, 3 x (1+1+) x 80%

    Back Squat

    2 x 4 x 80%, 3 x 3 x 85%