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

  • 19.1.2023 Swim or Run or Both Workout

    Warm-Up:

    50-100m Swim

    Main Swim:

    4 x 300m

    Rest 4:00 Between

    Cool Down

    50-100m

  • K2E+ KB snatch Workout

    EMOM10
    A. 10-12 K2E
    B. 5+5 hang kb snatch, 20-24kg

  • No feet snatch complex Strength

    -low hang snatch pull+ low hang muscle snatch+
    low hang power snatch+ low hang squat snatch

    *no feet. Build by feel.

  • WOD: AMRAP30 with partner Workout

    3 synchro wall walk
    6 pull up
    12 s.a. db snatch
    24 DU
    12 s.a. db snatch
    6 pull up
    3 synchro wall walk

    Partner A completes full round, then partner B completes full round.
    Wall walks need to be done in synchro so that last wall walks of partner A are first wall walks of partner B and so on.

  • Back Squat Barbara Workout

    Every 6 minutes for 5 rounds complete

    ♀ 155 lb ♂ 225 lb

  • 21.1.2023 Row Intervals ( Optional ) Workout

    10 Rounds for Time:

    20/16 Calories Row*
    15 Push Ups

    • Must be completed under 1 minute

    • Every seconds Over adds 1 Push Ups

    • Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

    CAP 25

  • 20.1.2023 Workout

    MEDIUM WEEK 3/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    10-15 REPS: WIRST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

    10 BEAR CRAWL BIRD DOG *hold 8-10 sec

    3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

    3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

    2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

    5x WIDE LEGGED FORWARD BEND TWIST POSE

    --

    2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

    5 DIP & DRIVE (DD) +
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 PRESS to JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
    2 GMS SPLIT JERK DROP

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 1min

    --

    BLOCKS POWER SNATCH + OHS *bb high above knee
    3+3@60%, 3+3@65%, 2[3+3]@70% sn-% pal 2min

    CLEAN + JERK
    2+1@75%, 2+1@80%, 1+1@83%, 2+1@75%, 2+1@80%, 1+1@83% jerk-% pal 2min

    RDL *cl grip
    3x3@70-80% jerk-% pal 2-3min

    BACK SQUAT JUMP
    3x5@up to ~25% bs-% pal 2min

    PM VARKAUS su 29.1.2023

    --

    SNATCH
    2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, 2@81%, 2@86%, 1@91%, 1@93%, (1@96%) pal 2min ( * )- jos kuleksii

    CLEAN + JERK
    2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min ( * )- jos kuleksii

    SNATCH HIGH PULL
    3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% sn-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15 ROMAN CHAIR SIT UP
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • 4*E5MOM Workout

    1) Bike (cal) 10-20
    2) 5*Push press
    3) Ski (cal) 10-20
    4) KBS 15

    Pace 3/5, not all out.

  • Clean 3RM Strength

    Find your clean 3RM of the day

  • Overhead Squat Strength

    5x5 OHS
    - Rest 2min btw sets