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

  • 28.12.2022 Workout

    HEAVY WEEK 9/9

    WARM UP kesto yht. n.15min

    1-2 rounds

    2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

    3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

    1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

    2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

    --

    2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
    2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 REVERSE SNATCH PULL *close eyes
    3 slow start SNATCH PULL to PWR position
    3 slow start SNATCH HIGH PULL *full foot
    3 PANDA PULL

    3 HIP SNATCH HIGH PULL *on the toes
    3 HIP STANDING MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH

    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor
    SNATCH 4-pos. *hip & abv kn & blw kn & floor

    HIP SNATCH PANDA PULL + HIP SNATCH *same speed
    3x2[1+2]@up to 60% sn-% pal 1min

    SNATCH PANDA PULL
    2x1@100+% sn-% pal 2min

    SNATCH
    4x2@70% pal 2min

    FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
    3[2+3]@80% fs-% pal 3min

    WL BEGINNERS week 4/4

    2 rounds:
    10 AIR SQUAT
    10 RDL *cl grip
    10 OHS

    --

    SNATCH
    5x1@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    5[1+1]@RPE8 *2 quality reps reverse pal 2min

    --

    FRONT SQUAT
    3x3@keskiraskas pal 3-4min

    ACCESSORIES 3 rounds (OpenGym alueella)

    5+5 STANDING HIP FLEXOR RAISE, KB

    3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

    8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

  • SKILL Workout

    EMOM 15:
    1.min. HS Walk 2-10m
    2.min. 10 jumping lunge, rest of time ring row
    3.min. rest

  • "Devil's Dance Floor" Workout

    For time:
    10 Devil's Presses 2x20/12,5-15kg
    15 Burpees
    200m Skillmill Run
    8 Devil's Presses
    15 Burpees
    200m Skillmill Run
    6 Devil's Presses
    15 Burpees
    200m Skillmill Run
    4 Devil's Presses
    15 Burpees
    200m Skillmill Run
    2 Devil's Presses
    15 Burpees
    200m Skillmill Run

  • EASY: Deadlifts & box HSPUs Workout

    20s on - 40s off x12:
    a) AMRAP deadlift
    b) AMRAP box HSPU

    Aim for long sets (1-2 sets per interval) and try to keep the reps per set roughly the same throughout.

  • Strength Maintenance Strength

    500m row
    8 min
    4 kb wind mill e/s
    5 banded deadlift
    2-5m hs walk

    5xevery 3 min
    3 Deadlift @80% of 1rm

  • Thruster smasher Workout

    9 Min AMRAP

    7 DBL DB Thrusters
    20 DUS

    @2x25/15

  • Barbell Cycling Workout

    500m ski
    2 round of 5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Barbell Cycling

    EMOM x10
    3 Power Snatch
    - start at 75%
    - built up to 85%
    - tng
    - plan your weight upfront

  • 3.1.2023 2021 CFG Event 10 Workout

    For time :

    30 Toes To Bar
    3000/2600m Row ( 1,5 Mile Run )
    30 Toes To Bar
    3000/2600m Row ( 1,5 Mile Run )
    30 Toes To Bar

    TC 30

  • 2.1.23 Strength

    EMOM x8
    odd: 6 dips
    even: 6 barbell curl

    Toinen kierros tätä

  • Shoulder Accessories Workout

    3-4 rounds, 15-20 reps each:
    - Banded Face Pulls
    - Scapula Push-ups
    - Scapula Pull-ups
    Rest as needed btw movements