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

  • Shoulder Accessories Workout

    3-4 rounds:
    10 KB Bottom Up Presses L+R
    10 Lu Raises
    10 Banded Front Raise Pull Aparts
    5 Prone Swimmers
    5 KB Windmills L+R (Light weight, focus on control)
    - Rest as needed.

  • "Under Trouble" Workout

    EMOM 10:
    - 20 DU + 10 Push-ups

  • Thruster (optional) Strength

    4 sets of 5 Thrusters
    - Rest 2min btw sets
    - Go by feel

  • Front squats 3x12 Strength

    3 rounds of 12 front squats

  • BBC Weightlifting - Week 11, day 5 Workout

    WARM-UP


    Every minute on the minute for 12:00 minutes of:

    1) 15/12 Calories row
    2) 5-8 Squat snatches
    3) 5-8 Squat cleans
    4) 5-8 Jerks with pause @ catch

    SNATCH


    In 15:00 minutes, build up to max weight in a complex of (Snatch pull + Snatch) in 15:00 minutes.

    Then 3 x (1+1) @ 90% of the heaviest set completed.
    Rest 2:00 minutes between sets.

    

CLEAN AND JERK



    In 15:00 minutes, build up to a max weight in a complex of:
    (Clean + Jerk)

    Then 3 x (1+1) @ 90% of the heaviest set completed.
    Rest 2:00 minutes between sets.

    ACCESSORY

    Skull crusher,
    4 x 10 (hard)

    Barbell bicep curl,
    4 x 12 (hard)

    Romanian deadlift with dumbbells,
    4 x 12 (hard)

    Barbell forward raise,
    4 x 10 (Hard)

    Sideplank hip touches,
    4 x 15/15


    

(OPTIONAL) CONDITIONING

    

4 Rounds for time:
    20/15 Calories Echo bike
    10 Sandbag cleans
    30m Sandbag bearhug carry

  • 7.9.2023 Light Cardio Workout

    Light Cardio

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 minutes Jog

  • 6.9.2023 STRENGTH PROGRAM Workout

    DELOAD-MODERATE WEEK 4/9

    WARM UP sama saliohjelman kanssa

    MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
    4-5[2+2+2+2]@up to 50-55% sn-%, rest between sets 2min

    BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH *barbell from power position
    3-4[1+2]@up to 65-70% sn-%, rest between sets 2min

    SNATCH PUSH PRESS + OHS
    2-3[1+2]@80-85% sn-%, rest between sets 2min

    SNATCH DEADLIFT
    2x4@100% sn-%, rest between sets 2min

    CLEAN PULL from Above Knee *full foot + TRAP PULL
    2-3[4+2]@85% jerk-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10-12 BACK EXTENSION
    12 KNEELING SQUAT
    10-12 LOW BOX JUMP

    Rest as needed

  • SKILL Workout

    Skill Handstand
    * -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

    E2MOM, 5 rounds
    1-3 x Handstand
    20-40 DU/SU

  • EasyWOD 7.9.2023 Workout

    Voima
    E2MOM, 4rds
    Push up (matala tanko) 6-10

    WOD
    8min amrap
    2-4-6-8-6-4-2-4-6......
    wall ball
    sit up/vatsarutistus
    KB sumoDeadlift

  • 6.9.2023 Itäkaira Workout

    AMRAP 4 x 4 . Rest 3:00 between am raps

    1)

    40 Toes To Bar
    10 Box Over Burpees 24"/20"
    Remaining Time Double Unders

    2 )

    35 Pull-Ups
    10 Box Over Jumps 30"/24"
    Remaining Time Double Unders

    3 )

    25 CTB
    8 Box Facing Burpees 24"/20"
    Remaining Time Row Calories

    4 )

    12 Bar Muscle-ups
    8 Box Facing Burpees 30"/24"
    Remaining Time Row Calories

    Score : Du´s + Calories