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

  • OPTIONAL Workout

    2-3 rounds:

    5+5 deadbug
    10-15 banded pull apart
    10-15 wall squat

  • Tiistai 20.12.22 Workout

    Warm up

    then 2 rounds of :
    1:30 air bike
    3 snatch high pull
    3 muscle snatch
    3 ohs + 3 snatch balance
    rest 15-30 sec
    3 muscle cleans
    3 front squats
    3 strict press

    Weightlifting
    Every 2 min for 8 minutes (4 sets)
    6-8 tng power/squat snatches @light weight (25/35KG OR 30/42.5KG)
    first 2 round with power and 3+4 round with squat snatches and 4-6 REPS

    rest and prepare for clean&Jerks for 3-5 minutes

    Every 2 min for 8 minutes (4 sets)
    6-8 tng power clean&jerks @light weight (30/42.5 KG OR 35/52.5KG)
    first 2 round with power and 3+4 round with squat clean thrusters and 4-6 REPS

    Strenght
    Deadlifts 2x10-3x5 reps @40-75% of 1rm
    rest 1-2 min

    Metcon
    3-2-1-1-1-1-1 minutes of assault bike
    rest half of working time. you work 3 min , rest 1.5 min ..
    pyri pitämään rpm 5 sisällä toisistaan kokoajan. esim 60-65 rpm.
    Tarkoitus on mennä Fast Pacea, eli tahti jota pystyt pitään 5-10 min ajan.

    Accessory Work
    2-3 sets
    24 single arm bicep curls alt hand
    12+12 single arm behind neck tricep turn with 1 db (ota kevyt paino ja yks käsi kerralla)
    12-15 wrist curls with 5-15 kg barbell (voit laittaa keppiin 2x2.5kg painot tarvittaessa)
    rest 30s bwn movements, rest 2 min after full round.

  • Core Armor 2.0 Workout

    For quality
    3 - 4 rounds

    a. One leg sit ups with weight x 8 side
    b. Barbell side rotation x 8 side
    c. Side to side with barbell x 8 side

  • WOD: Burpees & Dbs Workout

    AMRAP15:
    10 burpee over db
    20 db snatch (20 / 12,5)
    10 burpee over db
    30 single db dl (30 / 22,5)

  • Chin ups & ring dips Workout

    WOD: E75s x12 - EASY E90s X10:
    a) 3 chin ups (weighted, bodyweight, assisted)
    b) 3 ring dips (weighted, bodyweight, assisted)

    RIR 0-1 for all sets.

  • DB conditioning Workout

    AMRAP 15

    50 Double Unders
    6 alt. DB squat Snatch
    10 TTB
    6 alt. DB squat Snatch
    @25/17.5kg

  • POWER Clean + Clean Strength

    6x every 2 min @77.5% of 1rm
    2 power clean + 2 hang clean

  • Block Snatch Strength

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

    6x every 2 min @77.5% of 1rm

    2 Block Snatch high pull + 2 block snatch

  • WOD: Power cleans & DU's Workout

    5RFT:
    5 power clean (70/50)
    25 DU

    TC: 7min

  • Chest to Bar pull up Workout

    Chest to bar
    6, 5, 4, 3, 2
    - this is strict c 2 b
    - if using bands make sure to be progressive
    - rest as needed b/w sets (2min or so is good)