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

  • Kotijunppa Workout

    5 rounds for time
    20m DB OH lunge walk (12kg)
    20 DB Squat Snatch or Snatch OH Squat
    10 burbee
    7 push up

  • Leuat Strength

    Perusleukoja

  • RC 060324 Conditioning Workout

    4x 2min on/2min off

    Alt A and B

    A.AMRAP 2
    2 Wall walks
    8 Toes-to-bar
    12 Box jump-overs

    B.In a 2min window
    15 Calories
    15 Thrusters 25kg
    +
    Max reps of lateral jump over bar in the remaining time

  • RC 060324 Strength Strength

    Back squat 5x3 @80-85%

  • 6.3.2024 Bench + Chin-Ups Workout

    Alternate A1/A2

    A1. Bench press – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 1:00 before A2

    A2. Strict chin-up – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 2:00-3:00 before A1

  • 6.3.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 6.3.2024 Skills Workout

    2 Rounds

    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    3 Scapular swimmers (prone position)
    +
    3/side
    Tall kneeling KB halo
    Single arm KB hike clean
    Single arm KB windmill
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    (Positional breathing drills)*
    5-10 Breaths lying on your front
    5-10 Breaths hanging from a pull-up bar
    5-10 Breaths on a handstand against a wall
    5-10 Breaths at bottom of a squat

  • Weightlifting Workout

    Part A).
    Skill Primer
    Dip Muscle Clean, Push Press & BTN Split Jerk
    (5-8 sets x 2+2+2)

    Part B).
    Pause Clean & Split Jerk
    (8 sets x 2+1 / 60%-75% / 0:03 pause below the knees)

  • Barbell Klubben Strength

    WU3×
    Wrist circles ×10/10
    Elbow circles×10/10
    Seal swings×10
    Arm circles×10/10
    Good morning ×10
    Kang squat ×5

    A.1) Muscle snatch +ohs w/10.sec pause atg
    2+1

    B.1) Power snatch
    60%×2 65%×2 70%×2 75%×2 70%×2

    C.1) Power clean & Power jerk 2+1
    60%×1 65%×1 70%×1 75%×1 70%×1

    D.1) Back squat
    60%×2 70%×2 80%×2 85%×2 90%×2 95%×1(×2)

  • PT Group TI 5.3. klo 10 Workout

    LÄMMITTELY
    Liikkuvuus
    1 kierros
    • AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
    • Pakaravenytys + taaksetaivutus polviseisonnassa
    • Pöytänosto - eteentaivutus
    • Kyykky - käden avaus
    • Eteentaivutus + kyykky

    Lantionhallinta
    2 kierrosta
    • Vaaka + painon siirto käsissä
    • Lankussa painon siirto
    • Lantionnosto jalat korokkeella - toisen jalan irrotus
    • Lankussa polven veto lantion alle (kumppari)

    VOIMA
    3-4 x 12, aikaraja 12min
    A) Askelkyykky - valitse sopiva variaatio
    B) Linkkari maassa tai roikkuen polvennostot

    JÄÄHDYTTELY
    Liikettä rangalle

    Merkkaa treenin tulokseksi askelkyykyissä käytetyt lisäpainot