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

  • Fast’n Nasty Workout

    For time

    Ca$h in:
    15m+15m 1-arm DB OH walking lunges 15-17.5kg/ 10-12.5kg

    5-10-15
    -box jumps
    -db snatch 15-17.5kg/ 10-12.5kg
    -burpees

    Ca$h out:
    20/15cal row or 150m skillmill run

    TC 8

  • 21.12.2022 Workout

    MEDIUM HEAVY WEEK 8/9

    WARM UP kesto yht. n.15min

    1-2 rounds

    2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

    3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

    1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

    2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

    --

    2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
    2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 REVERSE SNATCH PULL *close eyes
    3 slow start SNATCH PULL to PWR position
    3 slow start SNATCH HIGH PULL *full foot
    3 PANDA PULL

    3 HIP SNATCH HIGH PULL *on the toes
    3 HIP STANDING MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH

    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor
    SNATCH 4-pos. *hip & abv kn & blw kn & floor

    HIP SNATCH PANDA PULL + HIP SNATCH *same speed
    3x2[1+2]@up to 60% sn-% pal 1min

    --

    SNATCH PANDA PULL pause at the knee
    2x3@92-97% sn-% pal 2min

    SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
    1+1@up to 90% pal 2min

    SNATCH
    3-4x1@92-97% pal 2min

    FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
    2[2+3]@75% fs-% pal 2min

    RDL *cl grip
    3x4@RPE9 *1 reps reverse pal 2min

    WL BEGINNERS week 3/4

    2 rounds:
    5 SNATCH DROP
    5 OHS
    5 RDL *cl grip
    5 FRONT SQUAT

    --

    SNATCH DROP
    4x3@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH
    4x2@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    3[1+2]@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN PULL *full foot
    5x2@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    6x2 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

    3@RPE8 HIP THRUST, BB+WEIGHT

    8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

  • SKILL Workout

    Every 2:00 for 6 sets:
    5-10 handstand push-ups ( -strict/kipping/box)
    10-15 Wall ball

  • 21.12.2022 ( Vaihtoehto PK ) Workout

    60 - 75 Minutes @ HR Zone 2 - 3

    7 Minutes Any Machine
    3 BMU
    6 CTB
    9 TTB
    7 Minutes Any Machine
    20m HS Walk

  • Conditioning Workout

    For time:
    30 T2B
    -- then --
    3 rounds of:
    10/8cal Row
    10/10 DB Push Presses 20/15kg
    10 Burpee Box Jump Overs 60/50cm
    -- then --
    30 T2B

  • 21.12.2022 Deadlift Strength

    Build to A 5RM

  • 21.12.2022 Rope Climb Benchmark Workout

    For time:

    10 Rope Climb

    TC 10

  • 21.12.2022 Warmup Workout

    30s Banded Hamstring Distraction ( each )
    30s Push Up to Down Dog
    1:00 Pigeon ( Each )
    1:00 Active Twisted Cross
    4:00 Cardio

  • Muscle Endurance 18-12-2022 Workout

    4 SETS FOR REPS
    1:00 - Alt. DBL DB Front Rack Lunges
    1:00 - DB Deficit Push-Up
    1:00 - Sit-Ups
    1:00 - Rest

    Daily Video: https://vimeo.com/778579111

  • Odd Object Conditioning Workout

    5 rounds for time:
    6 Sandbag Over Barbell (armpit height)
    9 WB 13/9kg
    12 Alt. DB Snatches 22,5/15kg
    15/12cal Row