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

  • 21.8.2023 STRENGTH PROGRAM Workout

    MODERATE-HEAVY WEEK 2/9

    WARM UP sama saliohjelman kanssa

    CONSENTRIC POWER JERK + SPLIT JERK
    *set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
    2-3[2+2]@up to 40-45% jerk-%, rest between sets 2min

    PUSH PRESS
    5x5@75%, pp-%, rest between sets 2min

    FRONT SQUAT *one top set of
    6@RPE9 (could do 1 more reps), then
    3x6@-10%, rest between sets 3min *6@rpe9 -- target load of max ~81%

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    3 rounds:

    10-12 BENT OVER ROW *jerk grip
    8-10 DB PRESS
    6 SQUAT JUMP

    Rest as needed

  • 18.8.2023 STRENGTH PROGRAM Workout

    MODERATE WEEK 1/9

    WARM UP sama saliohjelman kanssa

    MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
    4-5[3+3+3+3]@up to 40-45% jerk-%, rest between sets 2min

    BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
    *barbell from power position
    3-4x2[1+2+1]@63-68% jerk-%, rest between sets 2min

    BACK SQUAT
    4x8@RPE7 (could do 3 more reps), rest between sets 3-4min
    *8@rpe7 -- target load of max ~71%

    SNATCH PULL *full foot
    2-3x2@105% sn-%, rest between sets 2min

    SEATED PRESS
    2x8@RPE7, (could do 3 more reps), rest between sets 2min
    *8@rpe7 -- target load of max ~71%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    6-8 PULL UPS *myötäote
    12 DIP / BENCH DIP
    12-15 BSS each leg *Bulgarian Split Squat

    Rest as needed

  • Warm Up / Movement Prep Workout

    4-5 rounds:
    30-60sec Skillmill Run
    30-60sec Rest
    3-5 Thrusters (choose load)
    1-2min Rest

  • Endurance WOD 2 Workout

    5 rounds for time:
    3 rope climbs
    10 single KB clean & jerks 20/16 kg (5+5)
    30 double unders

  • Speed worx Workout

    A1) Squat jump 3x3x40-50%
    A2) Drop jump 3x4
    A3) Jumping push up 3x6
    A4) Explosive pull ups / ring rows 3x4

  • 19.8.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • PRVN60 18.8 Conditioning Workout

    AMRAP 10
    50 DU
    1 back squat, 70kg
    50 DU
    2 back squat
    50 DU
    3 back squat
    ...etc

  • Takakyykkyemomi15 Strength

    2 toistoa joka minuutilla

  • CFPORVOO WOD 12.8.2023 Workout

    For time
    15 strict toes-to-bars
    50 double-unders
    12 strict toes-to-bars
    40 double-unders
    9 strict toes-to-bars
    30 double-unders
    6 strict toes-to-bars
    20 double-unders
    3 strict toes-to-bars
    10 double-unders

  • For time Workout

    Rx´d
    21-15-9
    echo bike
    c2b

    rest 5min

    15-12-9
    echo bike
    9-6-3
    bmu

    Scaled
    For time
    Rx´d
    15-12-9
    echo bike
    pull up

    rest 5min

    12-9-6
    echo bike
    pull up

    Targets under 6min, time caps 8min