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

  • PRVN60 22.6 Conditioning Workout

    50-40-30 reps of:
    pushups
    pullups

    TC: 15min

  • For time Workout

    Rx´d

    3-4rounds:
    50 DU
    10m hs walk
    10cal row
    10m hs walk

    rest 2min between rounds

    Scaled

    3-4rounds:
    30 DU
    3 wall walk
    10cal row
    3 wall walk

    rest 2min between rounds

  • Jerk Strength

    2x3 jerk (70-75%)
    2x2 jerk (77-83%)
    3x1 jerk (83-90%)

  • Press Strength

    8-8-6-6
    strict press

    ( 1-3 reps in tank )

  • 10.12.22 Workout

    FOR TIME:
    50 cal bike
    50 box jump overs
    50 abmat sit ups
    50 double db hang power snatch @2x20/12kg
    50 deadlift @60/45kg
    50 cal bike

  • Päivän treeni 22.6.23 Workout

    LÄMMITTELY
    Amrap 10
    8-10 kcal laite
    8-10 lapsen lepoasento + punnerrus
    8-10 ylivienti kuminauhalla

    Liikkuvuus, n. 1-2 min/liike
    Tgu
    Kyykky + kierto
    Tuulimylly
    Seinällä käden avaus

    VOIMA - sivulle ja rotaatioon
    Circuit 3 x 35s./25s
    1. Askelkyykky sivulle oik.
    2. Askelkyykky sivulle vas.
    3. Tuulimylly vas
    4. Tuulimylly oik.
    5. Landmine twist

  • 21.6.2023 Workout

    SUPERHEAVY WEEK 12/15

    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

    6+6 LYING SIDE LEG RAISE *kylkivatsa

    3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *snatch grip
    5 SNATCH 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 PRESSING SNATCH BALANCE
    2-3 SNATCH DROP
    2-3 SNATCH BALANCE

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

    FRONT SQUAT
    *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
    2, 4, 6, 8, 6, 4, 2@80% pal 3-4min

    BLOCK / RACK PINS DEADLIFT below knee
    3x1@125% dl-% pal 3min

    DEAD SHOULDER PRESS (~90° - ~80°)
    4x1@85% *rest for 120 sec between reps

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    5 HIP THRUST, BB+weight

    10 BENT OVER ROW, BB *alavatsa, myötäote

    20/20sec T-PLANK HOLD with weight

  • SKILL Workout

    Bar MU skills

    5rds every 2min.
    1-5x bar mu
    10-20 x wall balls

  • Juhannus PR:t Strength

    Bike 5min, Mobility
    Warm up:
    30sec on/30sec off
    1) Front squat
    2) Drop clean
    3) Clean pull

    Find 1RM:

    E90sec x 4
    3 squat clean

    E120sec x 4
    2 squat clean

    E150sec x 6
    1 squat clean

  • MAYFLY PRO TRACK Workout

    A,
    1 1/4 Back Squat 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    4 rounds for time of:
    Run, 400 m
    Row, 500 m

    Goal: Sub 18 mins

    C,
    4 rounds for quality of:
    Wall Sit, 45 secs
    Double Kettlebell Overhead Hold@32/24kg ,30 secs
    Chin Over Bar Hold, 15 secs
    Rest 30 secs

    Wall Sit- add a plate if it's easy