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

  • 27.9.2023 STRENGTH PROGRAM Workout

    HEAVY WEEK 7/9

    WARM UP sama saliohjelman kanssa

    SNATCH BALANCE + OHS
    3[1+1]@working up to maximum, sn-%, rest between sets 2min

    SNATCH
    2x3@barbell, 3x1@up to 67%, rest between sets 2min

    CLEAN + JERK
    3[1+1]@up to 71% jerk-%, rest between sets 2min

    FLOATING SNATCH PULL *full foot
    3x1@110% sn-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot
    2-3x2@105% jerk-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    3 rounds:

    8-10 BACK EXTENSION
    12 HANGING LEG/KNEE RAISES
    6 BOX JUMP

    Rest as needed

  • Conditioning Workout

    3 rounds for time:
    20cal Ski
    20 KBS (US) 24/16kg
    20 Push-ups

  • Gymnastics / Skill Workout

    Every 2:30 x 4:
    20 DU
    5 HSPU
    3 BMU

  • METCON Workout

    Rx´d
    For time:
    40cal row
    40 ttb

    Scaled
    For time:
    35cal row
    25 ttb

    Target under 5min, Time cap 7min

  • Power snatch EMOM Strength

    EMOM x10

    2 power snatch (60-70%)

    drop & go

  • TEMPO OHS Strength

    TEMPO OHS
    4-4-4 (2-3 reps in tank)
    OHS ( 40X0 )

    4s hidas alaslasku

  • PRVN60 27.9 Conditioning Workout

    6 rounds, each for time
    5 back squats, 65% 5RM
    10 DB bench press 22.5kg
    15 T2B
    16 cal row

    TC 5min for each round

  • 26.9.2023 T.U.P Workout

    For time :

    15-12-9-6-3

    Power Cleans 60/42,5kg
    Pull-ups
    Front Squats 60/42,5kg
    Pull-Ups

    Tc 14

    • Singles or small sets on the cleans will help save the arms for the pull-ps as well as keep the heart rate under better control. If you are confident in your pull-ups capacity, feel free to push for some bigger sets here.

    • The pull-ups will depend on the athlete but for those who tend to struggle with gymnastics, lets shoot for smaller quick sets. For those who excel at gymnastics, lets see if we can go for some bigger sets.

  • EASY: With the Bars Workout

    3min on - 1min off x5:
    12 deadlift
    8 hang power clean (HPC)
    4 burpee
    4-8 kip-jump / jumping pull up

    Start each interval where you left off in the previous one.
    Choose weights so that you could do all HPCs unbroken if you wanted to.

  • 25.9.2023 STRENGTH PROGRAM Workout

    HEAVY WEEK 7/9

    WARM UP sama saliohjelman kanssa

    PUSH PRESS *one top set of
    2@RPE10 (max lift, couldn't do more), then
    3x2@-10-15%, rest between sets 2min, *2@rpe10 -- target load of max ~96%

    FRONT SQUAT *one top set of
    4@RPE10 (max lift, couldn't do more), then
    2-3x4@-10%, rest between sets 3min, *4@rpe10 -- target load of max ~89%

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    1-3 rounds:

    6-8 PULL UPS *myötäote / 12-16 cable LAT PULLDOWN *lapiokahva
    8 SQUAT JUMP

    Rest as needed