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

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

    ♀ 20-inch box
    ♂ 24-inch box

  • 21.10.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SNATCH SHOULDER PRESS + PUSH PRESS + OHS
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE SNATCH + OHS
    3-4x [3+3]@light barbell / stick, rest btw sets 2min

    TALL SNATCH + OHS
    3-4x [3+3]@barbell, rest btw sets 2min

    POWER SNATCH from POWER POSITION
    3-4x 2-3@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *sn-grip, use straps
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

  • Conditioning Workout

    Partner Workout
    Buy in : 3 sets / person
    P1: 15 plate thruster @20/15kg
    P2: Front plank hold
    Then switch!
    If You fail the plank, stop the thruster.

    REST 1 min

    Then 5 mins of max :
    Waiters walk (relay, 20m/person)
    Then 5 mins of max :
    Burpee to plate (YGIG)
    Then 5 mins of max rounds :
    5 plate G2TOH @20/15kg
    5 bear hug plate squat
    5 push up (chest to plate )
    - relay, one round/person

    REST 1 mins

    Cash out : 3 sets/ person
    P1: 15 box jump @60/50cm
    P2: Reverse plank
    Then switch!
    If You fail the plank, stop the boxjump.

    Timecap : 32 mins

  • Running and for quality Workout

    Ladder drills 15min
    30-50min!
    1min : 1min
    1) Row - SL deadlift
    2) Shuttle run - Thred the needle/side plank
    3)Single under - Gymnastic swim
    4) Bike - Bulgarian split
    5) Squat jump - Copenhagen plank
    6) Ski - TGU get up
    HR 60-70%

  • Squat Clean 3-3-3 Strength

    Clean
    • 3 reps at 60%
    • 3 reps at 70%
    • 3 reps at 80% of 1RM

  • 10 min E2MOM: Snatch pull + Snatch Strength

    10 min E2MOM:
    • 2 Snatch Grip Pulls
    • 1 Snatch
    Recommended weight is 80% 1RM Snatch.

  • Pull-ups Strength

    4 Sets:
    5 Weighted Pull-ups + 7 Strict Pull-ups + 14 Banded Strict Pull-ups
    5 Max WB Throws @13/9kg (height, singles, let the ball drop)
    - Rest as needed btw sets
    - Score is the Weighted Pull Up

  • FUNCTIONAL Bodybuilding Workout

    A)
    AMRAP 7 mins for quality
    1-2-3-4-5-…
    Barbell strict press@43/30 kg
    Chin-ups

    -rest 3 mins-

    AMRAP 7 mins for quality
    2-4-6-8-10-…
    Push-ups
    Bent over rows@43/30 kg

    -rest 3 mins-

    AMRAP 7 mins
    3-6-9-12-15-…
    Banded bicep curls
    Banded tricep push downs

    *If you get to failure in any of the AMRAPs, start it all over again

    B) 3 sets
    20 alternating V-ups
    30/30 sec side plank

  • OPTIONAL Workout

    2-3sets:

    10-20 banded pull apart
    10 DB cyclist squat

  • 24.10.24 Workout

    C2B proge

    Every 2min x5
    5-8 c2b
    10 push ups
    15 air squats