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

  • 25.3.2023 Front Squat Strength

    4 Sets x Every 2:30

    3 @ 70 - 75%

  • 25.3.2023 Bike Ergo Workout

    For time :

    50-45-30-35-30-25-20 Calories Bike Erg

    Rest 1:30 Between sets.

  • STAMINA Workout

    EMOM 30:
    Min. 1 | 6-12 cal ergo
    Min. 2 | 6-10 burpee

  • 24.3.2023 Workout

    MODERATE HEAVY WEEK 12/13

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

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    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
    2+2 HIP HINGE + REAR LUNGE + LUNGE

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

    --

    SNATCH
    1@60%, 1@70%, 1@75% 1@80% pal 1min´

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

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-15@weight WINDMILL
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • 6 x 3-position clean + 1 jerk Strength

    6 sets of 3-position clean + 1 jerk

  • Kettlebell Workout

    A) Kettlebell snatch
    - build up to a moderate-heavy weight

    Then complete a ladder as following:
    1 with left arm 10 with right arm
    2 with left arm 9 with right arm
    3 with left arm 8 with right arm
    …
    Goal: complete unbroken.

    B) AMRAP 12 min.
    10 KB goblet lunge
    10 KB swing
    10 alt. KB row

    C) In teams of 2 accumulate a total of 5 mins. double kettlebell front rack hold. Go heavy!

  • WARM UP // Rowing and stretches/Accessory Workout

    3 Rounds on the rower

    The intensity increases pr. round - see cals/hr below

    • 1 minute @ 700/800/900 Cal/hr
    • 1 minute @ 900/1000/1100 Cal/hr
    • 30 seconds @ 1100/1150/1200 Cal/hr
    • 30 seconds @ 1200/1250/1300 Cal/hr

    Then spend 5-10 minutes doing focused stretches/Accessory work

  • Back squat + box jump Strength

    3 Back Squat + 3 Box Jump
    5x every 3 min
    3 @85%
    - have the box next to your back squat set up and perform the jumps asap after squats
    - box should be as high as possible

  • Snatch seg Pull Strength

    Snatch seg Pull
    3x every 2 min
    3 reps @ 90%
    3s. pause at start, knee and hip

  • Skill Conditioning Workout

    3 rounds for time:
    21/16cal AB
    15 GHD Sit-ups
    9m HS-walk