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

  • accessories Workout

    3 rounds for quality of:
    10 Dumbbell Lateral Raises, pick load
    10 L/10 R Single Arm Dumbbell High-pulls, pick load
    6 L/6 R Dumbbell Bulgarian Split Squats, pick load
    Bulgarian Split Squat Hold, L 30 secs/R 30 secs

  • Extra Credit 19-11-2022 Workout

    5:00 easy pace Bike, Row, Jog etc
    +
    Pick 1-2 from the list below
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • block high pull Strength

    3 x 3

    clean high pull off the blocks
    -use straps
    - rest as needed
    - start at 100% of clean 1 rm

  • Torstai 17.11.22. Workout

    Lepo ja kehonhuolto, syö hyvin ja lataile akkuja.

  • EASY: Deadlift Strength

    5x5 - RIR 1-2 on last sets.

    Sets E3MOM.

  • 17.11.2022 Workout

    WEEK 2/6

    WARM UP 15-20min

    Keskiviikon saliohjelman + snatch technique

    DROP SNATCH
    4x3@BB pal 2min

    SNATCH PULL to POWER POSITION
    4x3@up to 70% bw-% pal 2min *(bw 50% = 1 RM SN)

    HIT & HIGH PULL *full foot (sn contact drill)
    3x3[3+1]@BB pal 2min

    SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
    4-5[1+3]@BB / RPE8 *2 quality reps reverse pal 2min

  • Weightlifting Workout

    A: Snatch pull + muscle snatch + power snatch 5x1 @90% of muscle snatch max

    B: Power clean + double hang power clean + thruster max, then 3x1 @90%

  • BASIC WOD: Overhead mobility Workout

    Warm up:
    3 rounds
    • 10m bearwalk
    • 5 spinalcurl + inchworm + scapula push-up
    • 5 downdog + cobra
    • 5/5/5 wall hinge/ box wall hinge
    • 10 shoulder rotation /w stick

    ** 4x8min (A+B+A+B)**
    A.)
    • 10+10 banded overhead mobility
    • 10 banded pull apart
    • 10 lying shoulder rotation
    • 10 lying snow angels

    B.)
    • 6+6 gorilla row
    • 10 bird dog + abs crunch
    • 10m overhead farmers walk
    • 6+6 scorpion

  • Ma 14.11.2022 penkki: voluumi Strength

    Penkki 2x5x70%, 2x4x75%, 2x3x80%, 2x2x85%

    Ojentajat kumpparilla 5x15

    Vipunostot sivuille 5x15

  • Tiistai 8.11.22. BASIC Workout

    Treeni 1
    Warm up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 lunge elbow strech
    6 wall squats
    6 air squats + 6 jumping air squats with medball
    :30 Plank Hold

    Strenght
    Back Squat Training 10-8-8-8 reps
    rest 2-3 min bwn sets

    Partner Metcon
    3 times for both
    500/400m row or 30/24 calories air bike
    15-25 wall ball shots
    you go, i go.

    Accessory Work
    3 rounds
    6-8 strict chin ups
    12-15 behind neck standing tricep turn (1 db)
    :45-1:00 Sandbag bear hug hold
    rest 2 min