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

  • 28.10.2023 Clean & Jerk Strength

    Clean and jerk

    Build to a heavy single (H1) for the day @ 88+%1RM clean and jerk, go every 60-seconds

  • 28.10.2023 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 27.10.2023 Push Press Strength

    Push press

    Build to a heavy 3 (H3) @ RPE 8 (86-90%)

    +
    2-3 x 3 @ 85-90%H3

    Rest 3 to 4-minutes between sets

  • Kettlebell Workout

    A) 3 sets for quality

    Staggered stance RDL x 8-10 reps /side
    Bird dog row x 8-10 reps /side
    Side plank x 30s / side

    B) EMOM x 15 mins
    Min 1-2: 15 russian swing + 10 goblet squats + 5 high box jump

    Min 3: rest

    Rx: 32/24 kg, 75/60 cm

    C) 2-3 sets for quality
    20 alternating leg V-ups
    20 russian twists@light weight

  • Gymnastic Workout

    Handstand hold

    EMOM 12-16
    1. Jumping rope skill 40sec
    2. Crossing v-ups 40sec
    3. Hanging grip change x 10
    4. Plank weight drag x 10

  • Ma 23.10.2023 kisa: pääliikkeet Workout

    Kyykky 3x5x67,5%

    Penkki 3x5x67,5%

    Maastaveto 5x67,5%

  • Conditioning Workout

    5 Rounds:
    5 Devil's Presses 2x20/15kg
    7 Box Jump Overs 60/50cm
    9 T2B
    12cal AB / Ski

  • "Space Shuttle" Workout

    6 rounds:
    10 DB Power Snatches
    10 Shuttle Run 7,5m
    10 DB Power Snatches
    10 Pull-ups
    - DB weight increases every 2 rounds

    M: 20, 22,5, 25kg
    W: 15, 17,5, 20kg

  • 23.10.2023 Intervals Workout

    4 Intervals

    A1. In a 6-minute window
    Row for distance

    Rest 2-minutes before A2

    A2. In a 6-minute window

    Echo bike for calories

    Rest 2-minutes before A1

    Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
    Feel. Our aim in today’s intervals is consistency. Each interval contains just row or Echo bike. You want to match your effort and pacing across each interval. Pick a pace that you think you could hold for around 30-minutes if you had to.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return. Adaptation. Improve your endurance by working at your threshold.
    Instructions. Set up equipment 2-3m apart to allow for easy transitions.

  • 20.10.2023 Workout

    DELOAD-LIGHT WEEK 1/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    12 OH WALKING LUNGE with PLATE
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK + 6 DYNAMIC TRICEPS STRETCH with STICK
    12 ALTERNATING V-SIT UP / SIT UP / DEAD BUG
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    VIDEO: DYNAMIC TRICEPS STRETCH with STICK

    VIDEO: ALTERNATING V-SIT UP

    --

    KEPPI-/PAINOTANKOJUMPPA *kengillä tai ilman

    10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
    10 PRESS behind the head *korvan korkeus
    10 BACK SQUAT
    10 SHOULDER PRESS
    10 FRONT SQUAT
    10 PUSH PRESS
    10 OHS
    10 SNATCH
    10 CLEAN
    5+5 SPLIT JERK

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
    4+4+4@barbell, 4+4+4@up to 40-45%, power sn-%, rest btwn sets 2min

    SNATCH
    2x3@barbell, 1@up to 60% sn-%, rest between sets 2min

    POWER CLEAN + PUSH PRESS + POWER JERK
    4+4+4@barbell, 4+4+4@up to 40-45% push press-%, rest btwn sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 1+1@up to 70% jerk-%, rest between sets 2min

    VERTICAL JUMP
    3x5, rest btw sets 2min

    TAI

    VERTICAL JUMP testing *KORKEUSHYPPY täppä seinään
    3x1@kirjaa lukemat ylös, pal 2min
    *pyöritä magnesiumia sormen päähän, seiso kylki seinän vieressä merkkaa päänyläpuolelle keskisormella korkein merkki jonka jälkeen ponnista paikaltaan ylöspäin suoristaen merkkikäsi ja täppää merkki seinään - mitataan merkkien välinen matka
    *alkuun 1-2 harjoitushyppyä

    Testin score -taulukko:
    https://www.topendsports.com/testing/tests/home-vertical-jump.htm

    SNATCH BALANCE + OHS
    3+3@up to 70%, sn-% rest between sets 2min

    SNATCH HIGH PULL *full foot
    3x3@60-70% sn-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    3 rounds:

    6-8 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
    8+8 SIDE LYING BENCH OBLIQUE CRUNCH
    8+8 DB TRICEPS KICKBACK

    Rest as needed

    video: SIDE LYING BENCH OBLIQUE CRUNCH (Off-Bench Oblique Crunch)

    video: DB TRICEPS KICKBACK