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

  • Skill Work Workout

    AMRAP 15:
    5 HSPU
    12/10cal AB/Ski
    7m HS Walk / 20 HS Walking Steps
    1 Rope Climb 4m (no jump)

  • Valakyykky Strength

    3x6 @75-80%

  • CORRECTIVE ACCESSORIES 2 Workout

    5 rounds of
    8 DBL DB bent over row
    5 strict DB press e/s
    12 DBL DB bulgarian split squat
    - use heavy weight
    -RPE8

  • OPTIONAL Workout

    3-4rounds

    3-10 strict pull up(weighted if needed)
    6+6 windmill

  • BMU Workout

    Practice Bar Muscle Up for 15-20min

  • Friday Strenght & Conditioning Workout

    Then start to build for power clean & jerk weight and hit the workout.

    Strenght and Conditioning
    emom 5
    3 power clean&jerks @60-65% of 1rm clean&jerk
    rest 1 min
    emom 5
    2 power clean&jerks @70-75%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 power clean&jerk @80-85%
    rest 1 min
    emom 5
    2 power clean&jerks @70-75%
    rest 1 min
    emom 5
    3 power clean&jerks @60-65% of 1rm clean&jerk

    totally 60 power clean&jerks and time for this workout is 29 minutes.

  • Friday Strenght Workout

    Strenght
    Back Squats 3 reps @63-68% + 5 reps @73-78% + 5-7 reps on last set @83-88% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
    werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
    be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
    rest 3 min bwn sets

    Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
    rest 3 min bwn sets
    same thing, +2.5-5kg compared last time you did this!

  • Pe 17.9.2021 kisa: penkki + kyykky Strength

    Etuheilautus 3x20
    -täysi liikerata

    Penkki 3x3x85%

    Stoppi-kyykky 4x4x57,5%
    -3s stoppi

    Vipunostot eteen tangolla 3x20 / vipunostot taakse 3x20

  • 1.11.2021 Ergos Workout

    EMOM 30

    min 1 - 9 :
    a) 12/9 Cal Row
    b) 12/9 Cal Ski
    c ) 12/9 Cal Bike
    min 10 - 19 :
    a) 15/12 Cal Row
    b) 15/12 Cal Ski
    c) 15/12 Cal Bike
    min 20 - 30
    a ) 13/10 Cal Row
    b ) 13/10 Cal Ski
    c ) 13/10 Cal Bike

    Onnistuiko?

  • Saturday Tabata + Accessory + Cool down Workout

    Metcon
    Tabata style working until 4 rounds is completed total
    20sec of work resting 10 sec bwn
    Pull ups or ring row
    burpees
    abmat sit ups
    air squats
    goal is to get 8-15 reps on each movement each time

    Accessory Work
    3 rounds
    10+10 bodyweight bulgarian squats (slow down, fast up)
    10+10 single arm upright row @10/15kg
    20 birddogs alternating times
    rest 1-2 min

    Cool down
    2-3 min light cardio
    2-3 min upperback smash with roller
    2+2 min uppertrap with lacrosse ball against rig
    1-2 min pigeon pose strech (each side)