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

  • Shoulder press Strength

    Shoulder press 6x4

  • 5.2.2024 PK Strength

    Front Squat

    5 x 5 @ 85%

  • WOD 20/02/24 Workout

  • PT Group TI 20.2. klo 10 & 18.30 Workout

    LÄMMITTELY
    2 x 60s./liike
    • Vaaka + polvennosto (lp)
    • AKK - jalan ylivienti ja polvi eteen
    • Nelinkontin (polvet ilmassa) blokki jalkojen välissä olkapääkosketukset
    • Sivukävely kuminauhalla
    • Seisten polvennosto kuminauhalla
    • Kyykky pysäytyksellä (kp)

    1 x 60s./liike
    • Lähentäjävenytyksessä kierto
    • Dynaaminen eteentaivutus lp kanssa
    • Liskokierto + lonkankoukistaja ylhäällä

    TEKNIIKKA
    Sumo maastaveto

    EMOM 9
    8-10 x sumo mave
    8-10 x /käsi gorillasoutu
    35s. hiihto/soutu
    Merkitse sumo maven paino treenin tulokseksi

  • OPTIONAL ACCESSORY Workout

    E2MOM x 5-8

    30-60s hs hold, remaining time easy pace bike (recovery zone)

  • 19.2.2024 EMOM 30 Workout

    30-minute EMOM (0:40/0:20)

    1) Echo bike for calories
    2) 2 Rope climbs + Handstand push-ups in remaining time
    3) SkiErg for calories
    4) 6 Power snatches + Overhead squats in remaining time @ 43/30kg
    5) Rest

    Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should be consistent for the entire EMOM, regardless of the movements
    Aim to be consistent with your calories/reps on each minute. Break the movements you feel not sustainable for the work duration into sets as needed to ensure you are moving steady through this piece.

  • Kettlebell Workout

    A) Snatch complex

    EMOM 10 mins (complete both sides within the minute)

    1 single arm swing
    2 high pulls
    3 snatches
    4 (2/2) overhead lunges

    • Use light to moderate weights

    B) 4 sets, each for time:
    12 double KB clean + 15m front rack carry
    9 double KB squats + 15m front rack carry
    6 double KB STOH + 15m front rack carry

    • Rx: 2x20/12 kg
    • Rest 1:1 between sets.
    • Sets don’t have to be done unbroken!

  • Weightlifting Workout

    Part A).
    Skill Primer
    Muscle Snatch & Drop Snatch (5-8 sets x 2+2)

    Part B).
    Low Hang Snatch & Snatch
    (8 sets x 1+1 / 60%-75%)

  • Accessories Workout

    3-5 rounds:
    10 Rower Slider Hamstring Curls
    Max L-sit Hang
    5+5 Alt. Ring Push-up Bottom Hold Reach Out (side+up)
    - Rest as needed

  • 28.2.2024 Skills Workout

    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