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

  • "Fire In Da Hole" Workout

    For time:
    50 WB 9/6kg
    30 GHD Sit-Ups
    50/40cal Row
    30 GHD Sit-Ups
    50 WB 9/6kg

  • 14.7.2023 Workout

    MAXIMAL WEEK 15/15

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    --

    DOWNWARD FACING DOG with
    10x CALF RAISE/LEG EXTENSION &
    3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

    6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

    MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

    5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *bench grip
    5 THRUSTER
    5 DEADLIFT
    5 GOOD MORNING OH on the toes
    5 BENT OVER ROW

    2x 3-POSITION SNATCH *floor + below knee + hip
    2-3 OHS
    2-3 SNATCH DROP
    2-3 SNATCH BALANCE

    2x 3-POSITION CLEAN *floor + below knee + hip
    3+3 SPLIT JERK
    2-3 POWER JERK
    2-3 SQUAT JERK

    PAUSE OHS BALANCE *pause 3sec, bottom position, sn-grip
    4x3@barbell with banded & weight, pal 2min
    *laita kuminauhat holkkien uloimmalle reunalle

    *valitse teetkö rinnalleveto tai tempaus drillit!

    RACK CLEAN TURNOVER DRILL or RACK SNATCH TURNOVER DRILL
    3x8@barbell + weight *aseta tangon korkeus räkkiin (holkeista) päkiällä ollessa, jolloin tanko koskettaa rintalastan alaosaa, lähtöasento päkiällä ja kyynärpäät kohti kattoa, ajatuksena "vetää itsensä tangon alle" kyynärpäät kiertää ylhäältä takaa eteen ylös -raakavastaanotto (rive) *kontrolli mukana, tee hitaasti - tempaus kääntöharjoite omaan kyykky syvyyteen!

    TALL MUSCLE CLEAN or TALL MUSCLE SNATCH
    4x8@painotanko/barbell

    TALL MUSCLE SQUAT CLEAN or TALL MUSCLE SQUAT SNATCH
    4x8@painotanko/barbell

    MUSCLE CLEAN or MUSCLE SNATCH
    3-5x3@up to max *no hip contact

    FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN or OHS + TALL POWER SNATCH + TALL SNATCH *tall start from the toes
    3[3+3+3]@barbell

    100 VATSAA ja kehonhuoltoa loppuaika! 😁

  • Summerbattle 2023 Workout

    With partner for MAX calories

    AMRAP18
    A. max cal AB
    B. 1600m run + max cal AB

    2min rest

    AMRAP18
    A. max cal row
    B. 1600m run + max cal row

    Score: total calories on assault bike+ row.

  • OPTIONAL Metcon Workout

    Rx´d

    For time:
    150 DU
    10cal echo
    15m hs walk
    10cal echo
    15m hs walk
    150 DU

    Scaled

    For time:
    75 DU
    7cal echo
    3 wall walk
    7cal echo
    3 wall walk
    75 DU

    Target under 10min / cap 12min

  • For time Workout

    Rx´d

    4 rounds:

    3 rope climb
    7 bar facing burpee
    7 deadlift @100/70kg

    Scaled

    4 rounds:

    2 rope climb
    7 bar facing burpee
    7 deadlift @70/50kg

    Target under 8min / Cap 10min

  • Deadlift Strength

    Deadlift

    5-4-2

    ( 2-3reps in tank)

  • Power clean 3rm Strength

    Find heavy 3rm Power clean

    12min time cap / touch&go lifts

  • Team Workout Workout

    For time, in teams of 3:
    150m Skillmill Sledge Push (10/9)
    3 rounds of:
    70 DU (each)
    25 T2B (syncro)
    —— Rest 2min ——
    100cal AB
    3 rounds of:
    10 Alt. DB Hang Clean & Jerks 25/17,5kg (each)
    4/3 Rope Climb 4m (syncro)
    - Team can use only 1 machine.

  • "Dip It Low" Workout

    10-8-6-4-2 reps for time:
    - Incline DB Bench Presses 30/20kg
    - Ring Dips
    200m Skillmill Run btw each set, start with the run.

  • PRVN60 14.7 Conditioning Workout

    3 rounds of

    AMRAP 4
    10 bar muscle up
    20 alt DB hang power clean & jerk, 15kg
    16 cal machine

    rest 2min between rounds