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

  • 9.1.2023 2x per WEEK TRAINING Workout

    WORKOUT 1

    MEDIUM LIGHT WEEK 2/13

    WARM UP n.15-20min SAMA

    PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
    2+1@up to 50% sn-% pal 2min

    --

    SNATCH
    2-3x1@58% pal 2min

    PAUSE CLEAN PULL + CLEAN + JERK *pause 2cm floor + knee + power position
    1+1+1@up to 50% jerk-% pal 2min

    --

    CLEAN + JERK
    2-3[1+1]@68% pal 2min

    BACK SQUAT
    3@up to 85% pal 2min

    --

    RDL *sn grip
    3x3@60-70% sn-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)
    15 ROMAN CHAIR SIT UP
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • 9.1.2023 Työntö haltuun ( 1 / 8 ) Workout

    Muscle Clean + Shoulder Press, Climb in Heavy ( 7 sets )

    Power Clean + Push Jerks, Climb in Heavy ( 7 Sets )

    Front Squat 3 x 2 @ 80 %

  • Painonnosto Workout

    Tempaus

  • Tabata This! Workout

    • Tabata row
    • Rest 1 minute
    • Tabata squat
    • Rest 1 minute
    • Tabata pull-up
    • Rest 1 minute
    • Tabata push-up
    • Rest 1 minute
    • Tabata sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

    Post Tabata score for each exercise to comments and total for final score.

  • Conditioning Workout

    3 rounds:
    15/12cal AB
    15 T2B
    30m Sandbag Carry 60/40kg

    Rest 3:00
    Then

    3 rounds:
    15/12cal Ski
    15 GHD Back Extensions
    30 DU

  • Minnan ja Hannan kyykkyproge Viikko2 Strength

    Viikko 2:
    Takakyykky
    1x6x70%
    1x6x80%
    1x3x90%
    1x2x95%

    Etukyykky
    1x5x70%
    1x4x80%
    1x3x90%

  • Leuanveto 3 x 8 Strength

    Leaunveto 3 x 8 + 10 hyppyleukaa

    Valitse leuanvedossa itselle sopiva variaatio, millä jaksat tehdä 8 toistoa putkeen
    • Jaloilla avustettu
    • Negatiivinen
    • Kuminauhan kanssa
    • Omalla kehonpainolla

  • Päivän treeni 10.1.23 Workout

    LÄMMITTELY
    2 x 60min
    • Ylivienti kuminauhalla
    • Roikunta
    • Soutu
    • Pyyhkijä seinällä toispolviseisonnassa
    • Vaaka seinällä - aukikierto
    • Rintarangan ojennus puolapuilla

    Leuanveto
    3 kierrosta
    8 leuanveto + 10 hyppyleuka
    90s. lepo

    Valitse itselle sopiva variaatio, jolla jaksat tehdä yhteen putkeen 8 toistoa.

    Merkkaa tulos erilliseen treeniin

    Amrap 7
    10 Etuheilautus
    10 Kuulan siirto lankussa
    10 Punnerrus toinen käsi kuulalla
    10 Kyykky

  • 10.1.2023 Dominate Workout

    AMRAP 20

    2 Ring Muscle-ups
    4 Handstand Push Ups
    8 Dumbbell Clean & Jerk 32,5/22,5kg

    ( 1 DB )

    • The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.

    • Aim for unbroken set of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let's say, 10 rounds, that's just over 3 minutes of resting over the course of the whole workout.

    • We´ll aim for unbroken set of HSPU as well, however 1 break if needed might be good way to save the shoulders early on.

    • Take your time clean & jerks. No Need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.

  • Bar Mu practice Workout

    3 rounds, rest as needed
    1) 30s. Hollow Sliders on the rower
    2) 4 Hollow jump to support
    3) 3-5 Paoli low bar MU
    4) 8 Hollow feet on the roller timing practice