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

  • Day 3 Olympic Weightlifting Strength

    Tempo overhead squat
    3 seconds on the way down controlled on the way up
    4 x 2 @ 80% of max OH squat

    Power snatch
    4 @ 60% of max snatch
    4 @ 65%
    4 x 70% x 2

    Segment snatch deadlift
    4 x 3 @ 80% of max snatch
    (Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

    Strict press
    3 x 3 as heavy as possible

    Optional accessories
    3 sets
    30 sec bar hang
    30 sec high plank
    20 DB bicep curls
    20 DB skull crushers

  • Legday Strength

    A: Power clean 5x3
    B: Leg press 5x5
    C: SL knee extensions 1xMax
    D: Adductor exercise machine 1xMax
    E: STanding SL knee curls 1xMax
    F: Seated calf raises 3x12

  • Upper body pump Strength

    A: Bench Press 5x3
    B: Strict pull ups 3set
    C: Shoulder press 3x6
    D: RGSB pull downs 3x12
    E: Triceps push downs 1xMax

  • 16.4.2023 Bench press Strength

    8-8-8-6-6

    Go every 2:30

  • Main site Sunday 230416 Workout

    3 rounds, each for time of

    Rest 200

    ♀ 85 lb ♂ 125 lb

  • MUSCLE RATAPIHA Workout

    Takakyykky 5x5 82-84%

    Leuanveto 1xmax+3x50%

    Punnerrus lisäpainolla 3x6-10

    Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

    Sivutaivutus 3x15

    I-Y-T maaten, levyt 2x10/asento

  • 15.4.2023 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

  • Conditioning Workout

    Partner wod ( You GO , I GO )
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up/ 10 bar mu rx+
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal / 3+ rounds in amrap

  • Jalkojen ylläpito Workout

    4 rounds

    10-15 air squat
    10 kb swing (heavy/-ish)

  • Yläpelti pumppiin Workout

    6 rounds

    5-10 pull-up
    10-20 push-up

    1-2 min rest