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

  • 15.4.2022 Workout

    MEDIUM+ WEEK / +MASTERS SM 5/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    10 REVERSE CRUNCH

    3 BEAR & 3× SCAPULA PULL UPS +
    BEAR & DOWN DOG to SHOULDER LIFT +
    BEAR & DOWN DOG to TOE TAPS

    5× HIP AIRPLANE + 5× OH REVERSE LUNGE

    3 COSSACK SQUAT + 5× TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    SNATCH BALANCE on toes + OHS + SNATCH
    2[3+3+3]@painotanko/tanko pal 1-2min

    SNATCH
    3x3@tanko, 2-3x3@nousu 50%, 2x3@50%, 3x1@60-65%, 2x1@71-76%, 2x1@76-81% pal 2min

    --

    CLEAN + SPLIT JERK
    3[2+2]@tanko, 2-3[2+2]@nousu 50%, 2+2@50%, 1+1@60%, 2[1+1]@71%, 2[1+1]@76-81%, 2[1+1]@86-91% pal 2min

    BACK SQUAT
    2x3@50% pal 2-3min

    ACCESSORIES:
    3x8-12 GOOD MORNING, BB
    3xMAX REPS PULL UPS
    3x30sec SPLIT JUMP

  • 6.12.2021 Workout

    LÄMMÖT kesto yht. n.15min
    2 rounds:

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 17.12.2021 Workout

    STRENGTH PROGRESS 1/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 22.12.2021 Workout

    STRENGTH PROGRESS 2/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 30.12.2020 Workout

    LÄMMITTELYT
    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa omatoimisesti
    1-2 rounds:

    RINNALLEVETO + TYÖNTÖ

    TAKAKYYKKY

    OHEISHARJOITTEET 2-3 kierrosta:

  • Morning intervals Workout

    4 x AMRAP 7 with 2 min rest between AMRAP's

    A)
    5-7-9-11-... calories Echo bike
    2-4-6-8-... bench press @ 50-60% of your 1RM

    B)
    5-7-9-11-... calories SkiErg
    3-4-5-6-... Sandbag clean

    C)
    7-9-11-13-... calories BikeErg
    6-8-10-12-... OH lunges 20/15kg plate

    D)
    7-9-11-13-... calories Row
    4-6-8-10-... Strict Pull-ups (use rubber band!)

  • Strong frist KB party Workout

    7 RNDS for quality

    5 reps each side/movement

    KB push press e/s
    rest 30s
    DBL kb front squat
    rest 30s
    1-arm RKBS
    rest 30s
    KB clean
    rest 30s
    DBL KB DL
    rest 30s
    1 TGU e/s
    rest 30s

  • Biceps & Triceps Workout

    3 rounds for quality:
    12 Barbell Bicep Curls, pick load
    12 Reverse Barbell Bicep Curls, pick load
    12 Deficit Push-ups
    12 Double DB French Presses, pick load

  • Push jerk Strength

    3 min du practice
    then 3 rounds of
    5 dbl kb z press
    20s. wall facing hs hold
    10 banded dead bug

    In 20 min find your 1 RM
    Push jerk
    - mark 3 of your heaviest lifts

  • Strong stuff Workout

    6 rounds
    15 Ghd sit up
    8 sandbag over shoulder
    10m sled pull ahap