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

  • Lockdown program - Day 26 Workout

    Part A

    Snatch

    10 min EMOM

    Odd: 3-5 snatch right into overhead hold
    Even: 3-5 snatch left into overhead hold

    Part B:

    3 rounds

    10-20 cossak squats (add weight)
    into
    5-10 floor hamstring curls or walk outs

    Part C

    4 rounds

    10 weighted split squats each leg
    rest 2 minutes

  • Pull-ups 1 RM Strength

    Pull-ups 1 RM

  • Monday Weightlifting Workout

    With barbell 2 rounds (1st power / 2nd squat)
    3 high hang snatch + 3 hang snatch + 3 squat snatch
    rest 1 min bwn rounds

    then start to build for snatch weight and start workout

    Every 1min 45sec x 7 sets
    2 power snatch + 3 squat snatches @60-65% of 1rm

    we want to lift fast singles on snatches.

    Every 2 min for 6 minutes ( 3sets)
    Snatch Pulls x 3 reps @80,85,90% of 1rm

    Focus on snatch pulling line and keep adding speed until bar is on the
    hips. From there "dip/jump" and do shoulder shrug.
    Take bar down and start new "single" pull.

    How did it go compared to last week ? Put the weights in comment area.

  • "Rudy, Rudy" Workout

    AMRAP 14:
    16 C2B
    16 Box Jump Overs 60/50cm
    16 (8/8) Alt DB Hang Clean & Jerks 22,5/15kg

    Scaled: 16 Pull-ups

  • Front Squat Strength

    6 Sets Of Front Squat
    Set 1: 3 @70%
    Set 2: 3 @70%
    Set 3: 3 @70%
    Set 4: 3 @70%
    Set 5: 3 @75%
    Set 6: 3 @75%
    - Rest 2-3min btw sets

  • Warm Up Workout

    3 Rounds For Quality:
    1:00 Jog
    15 Banded GM
    10 Max Height Vertical Jump Squats
    10 Barbell Front Squats

  • Accessories Workout

    A. Core Work
    3 Rounds
    1:00 On / 1:00 Off
    - Weighted Russian Twists (choose load)
    - V-Ups
    - Side Plank L
    - Side Plank R

    B. Posterior Chain
    3 Rounds For Quality
    12/ Each Side Dual KB Split Squath (both feet plate elevated)
    10 Back Ext.
    10 Glute Ham Raises (GHD)

  • Warm Up Workout

    AMRAP 7:
    1:00 Machine of Choice
    10 Alt. Cossack Squats
    20 Alt. Shoulder Taps (plank)
    10 Air Squats

  • Conditioning Workout

    Every 5min x 3

    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring push up V.2-3
    10-15 C2B Pull up/Pull up V.2-3
    5m-10m Seal walk

    RPE3-3.5

    Huom!
    Pidä sama vauhti kaikissa intervalleissa ja mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen.
    Huomio liikkeiden toistoreservi!

  • Juoksuohjelma, viikko 8, Harjoitus C Workout

    Skaalattu:
    55min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä mahdollisimman nopeasti)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija:
    60min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.

    Pro:
    75min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästystä. PPPP.