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

  • Penkki Strength

    3 x 5 80%
    3 x 3 90%

  • 1.3.2024 SPLIT JERK *program 2 Strength

    3x1@working up to maximum, rest btw sets 2min

  • Barbell Klubben Strength

    Wu×2
    Arm circles ×10/10
    T-shape arm sircles 10/10
    Elbow circles ×10/10
    Wrist circles ×10/10
    Pradford press ×10
    Hip circles ×10/10
    Knee circles ×10/10
    Ankle circles ×10/10
    Cossack squat×10
    Scorpion press ×10/10

    A.1) Muscle snatch (no contact) Building weight to a heavy set of 2 reps ~10min

    B.) Hang power snatch above knee w/3.sec pause
    1.)Build weight to a heavy triple
    2.) 90%of 3rm 3×3

    C.1) Back squat + box jump ×1
    5×3+1 @75%

    D.) 3×
    Db Z-press ×12
    Weighted plank ×30.sec

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10-15 banded pull apart
    30+30s side planks
    40+40m s.a farmer carry

  • 28.3.2024 Back Squat Strength

    Back squat

    4 x 2 @ 84-88% (2 RIR on all sets), rest 3:00-4:00 b/t sets

  • 28.3.2024 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

  • Kettlebell Workout

    A)
    3 sets of
    12 Goblet cyclist squat
    15 double KB deadlift

    B)
    Double KB complex
    1-2-3-4-5 Clean and press
    2-4-6-8-10/arm Gorilla row
    3-6-9-12-15 Push up on KBs
    @same weight
    Rest 60" after each set

    C)
    For time
    50-40-30-20-10
    Farmer carry @heavy
    20-18-16-14-12
    Sumo deadlift high pull

  • PT Group TI 26.3. klo 10 Workout

    LÄMMITTELY
    Hartiarenkaan lihasten lämmittely ja aktivointi
    10min
    Hartiarenkaan liikkuvuus
    10min
    Hartiarengas <3 core

    KIERTOHARJOITUS
    3 x 30-40s./20s.
    1. Tuettu kulmasoutu kp oikea
    2. Tuettu kulmasoutu kp vasen
    3. Bird dog (polvet ilmassa)
    4. Boksille nousu
    5. Wall ball

    Merkkaa treenin tulokseksi kulmasoudun paino

  • BikeErg Workout Workout

    Lactate Treshold

    5min at RPE3 (or 75RPM), 4Min at RPE5 (or 80-85 RPM)
    4min at RPE3 (or 75RPM), 4Min at RPE5 (or 85 RPM)
    4min at RPE3 (or 75RPM), 3Min at RPE7 (or 85-90 RPM)
    3min at RPE3 (or 75RPM), 3Min at RPE7 (or 90 RPM)
    1min REST
    3min at RPE3 (or 75RPM), 2Min at RPE8 (or 90-95 RPM)
    2min at RPE3 (or 75RPM), 2Min at RPE8 (or 95 RPM)
    2min at RPE3 (or 75RPM), 1Min at RPE9 (or 95-100 RPM)
    1min at RPE3 (or 75RPM), 1Min at RPE9 (or 100 RPM)

    Total: 50min

  • Strong Front Workout

    For time:
    21-15-9

    Calorie row
    Deadlift (205/155)
    Box jump

    R5JC