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

    Every 3min x 3:
    15/12cal AB
    5+5 KB Hang Snatches 24/16kg

    Rest 3:00
    Repeat

  • Treeni 2 Workout

    Warm Up
    3 rounds
    15/12 cal row
    6+6 single arm ohs @5-10-15kg plate
    20 heel overs
    10 sots press @10-20kg

    Strenght
    Bamboo Bar OHS 3-4x6reps @light/mod weight
    tangon päihin 8-12 kg kahvakuulat roikkumaan kuminauhan avulla ja sen kanssa hitaita
    hallituja valakyykkyjä, voit vetää kaikki sarjat vaikka tanko+kuulien painot ja hakea
    mahdollisimman koordinoitua liikettä. Jos lisäät painoja, lisää levyä tangon päähän älä
    kasvata kuulien painoa
    rest 1.5-2 min bwn sets

    Front Squat 3-4x5reps @60,65 and 1-2x70%
    rest 2 min bwn sets

    Metcon
    3-4 sets of :
    20/16 cal row + 15-20 v-ups
    rest 1 min bwn sets

    Accessory Work
    3 sets

    15/15 banded donkey kicks + 10/10 kb row @16/24kg
    then
    3 sets :40 front plank + :20/20 side plank hip touches

  • 8.3.2023 2x per WEEK TRAINING Workout

    WORKOUT 2

    MODERATE HEAVY WEEK 10/13

    WARM UP n.15-20min SAMA

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

    --

    SNATCH
    2-3x1@95% 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 DRIVE
    4[2+3]@70% fs-% pal 2min

    CLEAN PULL
    4x1@100-115% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    30@weight RUSSIAN TWIST
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • Engine Bias - viikko 15 (3/3) Workout

    4 rounds, not for time:
    50/40 calories c2 bike
    200m 1-arm farmers walk
    Rest 2-3 min between rounds.

    Samalla tavalla kuin viikon toinen harjoitus eli ei murehdita ajasta, vaan hyvästä suorittamisesta. Valitse haastava kuula tai käsipaino ja jaa metrimäärä tasan molemmille käsille haluamallasi tavalla. Vältä kuulan laskemista maahan.

    Pyöräilyssä pyri nostamaan tehoja jokaisella kierroksella. Aluksi helppo tahti ja lopuksi nopea tahti. Keskity hallitsemaan hengitys koko harjoituksen ajan ja pyri löytämään molempiin - kävelyyn ja pyöräilyyn - sopiva hengitystahti, joka mahdollistaa tahdin säilyttämisen.

  • Saturday Madness Workout

    IN TEAMS OF 2... (You Go, I Go)
    AMRAP x 28 MINUTES
    20 Kipping or Strict Pull-Ups
    40 Push-Ups
    60 Hang Power Clean@50/35kg
    80 Air Squats
    100 Double under

    Extra:
    Tabata
    Flutter Kicks
    Sit up

  • 8.3.2023 Workout

    MODERATE HEAVY WEEK 10/13

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

    3x *one side
    MOUNTAIN &
    CHAIR POSE &
    STANDING BACKBEND &
    HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
    1-LEG GLUTE STRETCH with THORACIC ROTATION

    8-10x
    ALTERNATING ARCHER PULLs/ROWs w/ thera banded

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

    3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
    3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
    3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
    3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL *full foot / on the toes

    2x 1+1+1 SNATCH DROP *45° + 90° + full squat
    2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
    2 SNATCH

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

    --

    BLOCKS SNATCH *2cm off the floor
    1-2@90%, 1@93%, 1@95%, 2@90%, 1@93%, 1@95% pal 2min

    BACK SQUAT + JERK SPRING
    3[3+3]@80% pal 2-3min

    --

    SNATCH PULL *first reps full foot
    4x2@110-115% sn-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10 HANGING KNEE RAISE w/ TWIST
    10@weight REVERSE HYPER
    10@HIP THRUST

  • Bodybuilding super set Workout

    Super set
    5x every 3 min
    5 push press @65%
    +

    5 seal row @ AHAFA

    • perform push press + row immediately after another
    • use same weight throughout the sets

  • Pulling conditioining Workout

    4 x every 90s.
    150m row
    6 schtick chest to bar pull ups

  • Block Clean Strength

    8 minutes of
    1 min bike erg
    10 seated face pulls
    10 barbell good mornings
    5 wind mill e/s
    -- then --
    2x 3 each
    front squat
    high hang high pull
    high hang muscle clean
    clean pull under
    hang squat clean
    -- then --
    3x every 3 min
    3 block cleans
    @75% of 1 RM
    -use straps if you have
    -arms like ropes
    -drive legs trough the floor

  • Active recovery Workout

    With partner

    15 Min Amrap
    10 x Shuttle Runs (7.5+7.5)
    Amrap 1 Assblaster + 3 Kb Swing

    5 Mn rest

    15 Min Amrap
    250 / 200m Row Or Ski
    Amrap 7 Bicep Curl + 7 Empty Barbell Presses