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

  • Conditioning Workout

    5 Rounds:
    30 DU
    8 C2B
    30 DU
    16 KBS (Us 24/16kg

  • EASY: Perusjyystö Workout

    E75s for 6 rounds:
    a) 4 strict pull up - 8 push up - 12 air squat
    b) 8-12 burpee
    c) 4 kb devil's press - 8 kb hang clean - 12 kbs
    d) rest

    Target: Work ~45s / round, scale reps & weights / movements accordingly.

  • Wu ma 13.2 Workout

    2 rnds
    1:00 erg
    8 box jump
    4+4 arnold press in squat pos.

    THEN
    Prep for burpee box jump over - wall walk burpee box jump over

    Movement prep:
    10 cal ski
    10 cal bike
    10 cal row
    10 du
    6 Alt snatch
    1 bbjo-wwbbjo

  • 10.2.2023 Workout

    MODERATE HEAVY WEEK 6/13

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

    5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

    10x SIDE STEP PLANK

    5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

    10x SIDE STEP PLANK

    --

    2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP

    HIP SNATCH + SNATCH BALANCE + OHS
    2+2+2@up to 50% sn-% pal 1min

    --

    SNATCH
    1@60%, 1@70%, 1@75% 1@80%, 1@85%, 1@88% pal 1min

    CLEAN + JERK
    1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@88% jerk-% pal 2min

    FRONT SQUAT + JERK DIP SQUAT
    4[2+1]@80% fs-% pal 2min

    BACK SQUAT JUMP
    3x5@up to ~30% bs-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15@weight ROMAN CHAIR SIT UP
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • 14.2.2023 Squat Snatch Strength

    On The 1:30 x 10 Sets:

    3-3-3-2-2-2-1-1-1-1

    Start Around 65% & Build

  • 8.2.2023 2x per WEEK TRAINING Workout

    WORKOUT 2

    MODERATE HEAVY WEEK 6/13

    WARM UP n.15-20min SAMA

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 2min

    --

    SNATCH
    2-3x1@88% pal 2min

    TALL CLEAN + JERK
    1+1@up to 50% jerk-% pal 2min

    --

    CLEAN + JERK
    2-3[1+1]@74% jerk-% pal 2min

    FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%
    3+1@up to 76% fs-% pal 3min

    CLEAN PULL *first reps full foot
    4x3@90% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15@weight ROMAN CHAIR SIT UP
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • 4 rounds for quality Workout

    4x
    8 double dB/kb bent over row
    8+8 Bulgarian split squat
    8+8 arnold press

  • 10.2.2023 Push Jerks Strength

    On The 2:30 x 6 Sets :

    3 Push Jerks @ 78 - 88%

  • Deadlift Strength

    500m row
    8 min
    4 kb wind mill e/s
    5 banded deadlift
    2 wall walks

    Deadlift
    1x5 at 72% 1RM
    1x3 at 77% 1RM
    1x1 at 82% 1RM
    1x5 at 77% 1RM
    1x3 at 82% 1RM
    1x1 at 87% 1RM
    1x5 at 82% 1RM
    1x3 at 87% 1RM
    1x1 at 92% 1RM

  • Treeni 5 Workout

    Warm Up
    2 min row
    2 min air bike
    then 2 x
    10/10 suitcase dl
    5 inch worm with push up
    10 goblet squats

    Strenght
    Power Clean + Push Jerk 6x3+1 reps @70-73-76 and 3x80% of 1rm.
    rest 1.5-2 min bwn sets. Rivet yksittäisinä.
    Deadlifts 15-10-8 and 2x5 reps @45-55-65-75-81%
    rest 2 min bwn sets

    Metcon
    Emom 24 or 28
    1) 10/12 cal row
    2) 8-12 c2b or normal pull ups
    3) 9/11 cal air bike
    4) 8-12 wall ball shots @20/14lbs

    Accessory
    3x15 romanian deadlifts @35-40-45% of 1rm
    3x12/12 seated kb press @10 or 12kg
    3x20 toe touch abs crunch + 30 weighted ukraine twists
    rest as needed