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

  • Front squat 2 RM Strength

    Find biggest weight

    Front squat 2 RM

  • Back squat 3 RM Strength

    Find biggest weight

    Back squat 3 RM

  • Raakarive + raakatyöntö + ylöstyöntö Strength

    2x 2+2+2 @kohtalainen
    2x 1+2+2 @lisää hieman
    2x 1+1+1 @haastava

  • Tempaus allemeno Strength

    4x3 @nouset painot

  • Functional Sunday Workout

    Warm-Up

    12 Standing Band Pull Aparts
    (pause 1sec with hands wide on each rep)
    10 Back Lunge to Knee Raise /leg
    30sec Tall Plank Shoulder Taps

    —————————————————————

    4min AMRAP
    2-4-6-8-10-12...Alternating DB Gorilla Rows 22,5/15kg
    *5 Cal Row between each round
    rest 1mins

    4min AMRAP
    2-4-6-8-10-12...Kipping Toes to Rings (T2B)
    *5 Burpees between each round
    rest 1mins

    4min AMRAP
    2-4-6-8-10-12...Alt. DB Squat Snatch 22,5/15kg
    *5 Cal Row between each round

    —————————————————————-

    3 Sets:
    A1) Back Rack Split Squat: 8-10/leg; rest 60sec
    A2) Pronated Strict Pull Up: 8-10reps; rest 60sec

    3 Sets:
    B1) Cyclist Front Squat: 8-10reps; rest 60sec
    B2) Chainsaw Row: 8-10/arm; rest 60sec

    • Fast Up - Slow Down
    • B1: Plate under heels

  • Saturday 23.4.22. Workout

    Warm Up
    2-3 sets
    1:00 row
    1:00 ski
    16 plate hops
    16 GTOH straight to plate halo (eli nosto jalkojen välistä ja suoraan pään ymäri kierto, vuoroin myötä, vuoroin vastapäivään)
    4+4 reverse lunge + trunk twist
    8+8 plate windmill
    6-8 hang power clean + push press, keep adding weight.

    Strenght
    Hang Power cleans 4x3 reps @72-82% of 1rm (should have like 2+ reps in tank) (count these from 1 rm power clean)
    Push Press 4x3 reps @77%+ of 1rm (should have like 1-3 reps in tank) Pause at top for 1-2 sec on each rep!
    rest 2-3 min bwn set

    Barbell Cycling
    Emom 5
    6-8 TNG power snatch @light weight
    rest 1 min
    Emom 5
    6-8 TNG power clean&jerks @light weight
    rest 1 min
    6-8 thruters @light weight

    Use same weights than week 1 or little heavier ? :)

    Accessory Work
    3 sets
    8-12 alt hand single arm push ups (use band for help and go for kneeling push ups to make this more doable) (4-6 rep per side)
    rest 30-45s
    8-12 single arm KB GORILLA ROW @ moderate weight , control mvement. ALT HAND
    rest 30-45s
    24-32 alt lev v-ups
    rest 2-3 min bwn set

    Cool down
    2-3 min light walk / shake hands during / shoulders during walking
    5-10 min foam rolling

  • 22.4.2022 Workout

    For time:

    15-12-9-6-3

    Strict Ring Dips
    GHD SU
    Strict HSPU
    GHD SU

    TC 12

  • 22.4.2022 " Jerry" Workout

    For time:

    1 Mile Run
    2k Row
    1 Mile Run

    ( 20 - 30 )

  • 22.4.2022 Squat Snatch Complex Strength

    6 - 8 Sets:

    1 x Squat Snatch + 1 x Overhead Squat @ 75%-90%

  • 22.4.2022 Warmup Workout

    5 Min Foam Roll / Own Mobility
    4 Min Ergo
    3 Rounds :
    3 Pausing OHS ( 5s in bottom ) + 30s Tuck Hold On Paralettes + 15 Banded GM
    1:00 + 1:00 Lats Stretch

    Then...
    1:00 Plank
    1:00 Banded Pull Aparts
    1:00 Banded GM