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

  • Gymnastics Workout

    for quality, break any how

    30 bar muscle ups
    60m HS walk

    bar MU: can use bands, scale to kipping chest to bar PU
    HS walk: side walk on the wall

  • Friday 18th june 2021 Strength

    Strength

    Squat

    Strength 4*5
    Hypertrophy 4*8

    Accessories

    3 sets of 8-12 reps
    weighted step ups (each leg)
    Hip extensions (add weight if possible)

    Workout

    800m single arm farmers carry

  • 23.6.2021 masters sm Workout

    LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

    CLEAN + PAUSE SQUAT JERK dipin pohjassa
    1+3@50%, 1+2@60%, 1+2@70% ty-% pal 2min

    DIP & DRIVE + SPLIT JERK
    2+2@70%, 2+2@76%, 1+1@81% ty-% pal 2min

    SPLIT JERK
    2@86%, 2x1@91% ty-% pal 2min

    CLEAN + FRONT SQUAT
    3+2@50%, 2+1@60%, 2[2+1]@65%, 2[2+1]@70%, 2+1@76%, 3[2+1]@81%, 2[2+1]@86%, 1+1@91% ty-% pal 2min

    BLOCKS CLEAN HIGH PULL below knee height + HIP CLEAN PULL trap. - samaan vauhtiin
    2[4+2]@91%, 2[3+2]@101%, 3[2+2]@111% ty-% pal 2min

  • DIPS AND JUMPS VOL 5 Strength

    1A) WEIGHTED DIP 3X6X40%
    1B) FROM KNEES TO FEET + HIGH JUMP 3X3

  • Tuesday 22nd June 2021 Strength

    Strength

    Novice: 3*5 OH squat
    5*3 Snatch pulls (hang)
    Advanced: 5 sets of 1 hang snatch+3 OH squats
    3*3 Snatch pulls

    Workout

    5-4-3-2-1
    KB press (aim to increase weight each round)
    10-8-6-4-2
    Heavy DB hang snatch

  • Tuesday Strenght&For Quality Workout

    Strenght
    Wendler program Bench Press
    5 reps @40% of it (90% of 1rm)
    5 reps @50% of it.
    5 reps @60% of it.
    rest 2-3 min bwn sets.

    Then Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

    For Quality
    2 sets
    9-7-5-3 reps of
    Squat Cleans @60/42.5kg or 52.5/35kg% of 1rm
    Strict HSPU
    rest 5 min and repeat

  • Monday 21st June 2021 Strength

    Strength

    Novice: 3*5 push press (press if necessary)
    5*3 drop into split (no weight)
    Advanced: 3*3 push press
    5*2 split jerk

    Workout

    6 sets of

    30 sec on 30 sec off
    Sandbag over shoulder
    Rest 4mins

    6 sets of
    30 sec on 30 sec off
    max distance on erg

  • Takakyykky (omatoimi) Strength

    6x3 v3

  • 21.6.2021 masters sm Workout

    LÄMMÖT SALIOHJELMAN MUKAAN!

    HIP MUSCLE SN + SN BALANCE + OHS
    3[2+2+2]@nousu 50% te% pal 2min

    BLOCKS SNATCH below knee height
    2x3@50%, 3@60%, 2x3@70%, 2x3@76, 2x2-3@81% te-% pal 2min

    SN PUSH PRESS + SN BALANCE
    3+3@50%, 3+1@60%, 2[3+1]@70%, 2[3+1]@76%, 2[3+1]@81% te-% pal 2min

    BLOCKS SNATCH HIGH PULL below knee height
    4@70%, 4@91%, 2x4@101, 2x3@106%, 2x1@111% te-% pal 2min

    BACK SQUAT
    3@50%, 3@60%, 3@70%, 2x3@80%, 2x2@85% tk-% pal 2min

  • 12.6.2021 CF Workout

    Snatch

    1 x 70%, 1 x 73%, 1 x 75%, 1 x 78%, 1 x 80%, 1 x 83%, 1 x 85%, 1 x 90%

    Clean & Jerk

    1+1x70%, 1+1x73%, 1+1x75%, 1+1x78%, 1+1x80%, 1+1x83%, 1+1x85%, 1+1x90%

    Back Squat

    4 x 2 x 77%