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

  • Kipping/ kipping pull-ups Workout

    -practice for 5min

  • for quality Workout

    EMOM 16
    work for quality, 45s.
    M1 HS walk
    M2 muscle ups
    M3 ghd sit up
    M4 rest

  • 14.2.2023 Warmp Workout

    1:00 Banded Hip Flexor Stretch ( each )
    1:00 Front rack stretch
    1:00 Banded Lats Stretch

    3 Rounds :

    30 Single Unders
    4 Snatch High Pull
    4 Snatch Pull
    4 Hang Power Snatch
    2 Over head Squat

  • Kahvakuula / Ratapiha Workout

    4 ROUNDS FOR TIME
    250 m row
    24 Heavy KB swing
    18 dual KB squat
    12 dual KB clean&jerk

  • 14.2.23 Workout

    EMOMx30 (6 rounds)
    1) shuttle run
    2) 6-10 double db box step overs @2x22/14kg
    3) 10-15 ring row
    4) 6-10 double kb burpee deadlift @2x24/16kg
    5) 10-15 pike abs

  • 13.2.2023 CFO Workout

    5 Rounds x AMRAP 3

    3 Power Cleans 60/42,5kg
    6 HSPU
    9 Wallball 20/14p

    Rest 1 minutes between amrap

  • 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