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

  • Torstai 15.7.21 Strength

    1.) Muscle clean + front squat + jerk 4× 3+3+3
    2.) No feet clean + push press 4 x 2+1
    3.) Clean + low hang clean + jerk 4×2+1
    4.) Front squat w/bounce 4,4,3,3,2

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    10 Sandbag Bear Hug Squats, pick load
    Sandbag Bear Hug Carry, pick load, 30m
    Sandbag Overhead Carry, pick load, 15m
    Rest 2 mins

    Complete each set unbroken.

    B,
    For time:
    100 Clean & Jerks @61/43kg

    Complete in teams of 2.

    Partner 1 starts on the barbell, Partner 2 starts at the wall ball 9/6kg. Partner 1 can only perform clean and jerks while partner 2 is doing consecutive wall ball. Once partner 2 breaks on the wall ball reps athletes switch spots.

    Continue till 100 clean and jerks are complete between the 2 athletes.

    C,
    Complete as many rounds as possible in 8 mins of:
    10 Toes-to-bars
    10 L/10 R Crossbody Dumbbell Deadlifts, pick load
    Suitcase Carry, pick load, L 30m/R 30m

  • “FELIX THE CAT” Workout

    6 Rounds for Time
    9 Burpees
    9 Box Jumps (24/20 in)
    9 Pull-Ups
    9 Thrusters (40/20 kg)
    9 Toes-to-Bar
    With a weight vest

  • Saturday Madness Workout

    "How Far Can You Get?!"

    AMRAP 14 mins
    Buy in: 100 DUs
    Then
    1 Kipping Pull up
    1 Shoulder to Overhead @60/42,5kg
    1 Burpee Box Jump Over @ 60/50cm
    2 Kipping Pull up
    2 Shoulder to Overhead
    2 Burpee Box Jump Over
    then 3,4,5 and so on

    2 mins REST

    AMRAP 14 mins
    Buy in: 100 USA Swing @24/16kg
    Then
    1 Hand Release Push up
    1 Power Clean @60/42,5kg
    1 Wall ball@9/6kg
    2 Hand Release Push up
    2 Power Clean @60/42,5kg
    2 Wall ball@9/6kg
    then 3,4,5...

  • Deathlift program, week 2, day 1 Strength

    1x10@60%
    1x6@65%
    1x6@70%
    1x6@75%
    1x6@80%

    Back squat as supporting move

    1x3@60%
    1x3@70%
    2x3@75%

  • 21.6.2021 Workout

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    2 rounds:
    5-8 Box Jump, syväkyykystä
    5 + 5 Half Kneeling Windmill
    8 + 8 Dead Bug - asetu selinmakuulle jalat koukussa ja jalkapohjat lattiassa. Vie kädet suorina kohti kattoa. Säilytä koko liikkeen ajan alaselässä luonnollinen notko (älä paina alaselkää alustaan). Hengitä sisään, uloshengityksellä kurkota oikealla kädellä korkealle kohti kattoa. Ime samalla napaa sisään ja oikean puolen kylkiluita kohti vasenta lonkkaa. Sisäänhengityksellä laske lapaluu lattiaan.
    4[1+1+1] Side Squat + Down Dog Toe Taps + Side Squat
    5 + 5 Hip Airplane

    --

    1-2 rounds: Snatch (Sn) Grip
    3+3+3 Sn High Pull + Hip Dip Sn + Hip Sn
    3+3+3 Hip Tall Sn (Standing On Toes) + OHS + Shoulder Press
    3+3+3 Sn Pull + Sn Panda Pull + Muscle Sn
    3+3+3 Ninja Sn + Sn Push Press + Sn Balance
    3+3+3 Muscle Sn In Squat + Sots Press + Sn Drop

    MUSCLE SNATCH + HIP SNATCH + SN BALANCE
    2[2+1+2]@nousu 50%, 3[1+1+2]@55% te-% pal 2min

    BLOCKS SN HIGH PULL + SNATCH (tangon korkeus polven alapuolella)
    2[2+2]@50%, 2[2+2]@60%, 2[1+2]@70%, 2[1+2]@76% 4[1+1]@81-91% te-% pal 2min

    SN PUSH PRESS + SNATCH BALANCE + OHS
    2[2+2+1]@50%, 2[2+2+1]@60%, 3[2+1+1]@65%, 2[2+1+1]@70% te-% pal 2min

    CLEAN PULL + HIP CLEAN PULL trap.
    4[6+2]@60% ty-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta
    6-10 GOOD MORNING selän kulma vaakaan, kevyt kuorma
    6-10 FEED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas
    6-10+6-10 FLOOR BENCH, DB/KB

    --

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

  • Hang power snatch 10x1 Strength

    Hang power snatch 10x1

  • 25.6.2021 masters sm Workout

    LÄMMÖT SALIOHJELMAN MUKAAN!

    SNATCH On The Plates
    3x4@nousu 50% te-% pal 2min

    SNATCH
    2x3@50%, 3@60%, 2x3@70%, 2x3@76%, 2x2@81%, 2@86%, 1@86%, 2@86%, 1@86%, 2x1@91% te-% pal 2min

    SNATCH HIGH PULL Below Knee samaan vauhtiin
    4x5@50% te-% pal 2min

    SN PUSH PRESS + OHS
    2[4+2]@50%, 2+2@60%, 2+2@70%, 2+2@76%, 2+1@81%, 2+1@91%, 1+1@96%, 1+1@101%, 1+1@106% te-% pal 2min

  • conditioning Workout

    Warm up
    400m run /row
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    Then 2 rounds of
    10 step back lunge
    5 1 arm ring row e/s
    10 banded dead bug

    Run for time
    5km

  • Ulko WOD Workout

    EMOM12
    1) Pike push up
    2) KB OHS
    3) L-sit/Pike leg lift

    Partner WOD

    AMRAP18
    Buy in 2500m/2000m row
    Rest of the time you go I go
    1 double KB power clean + 1 front squat + 1 push press + 1 push jerk