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

  • 6.2.2021 Nuutti Strength

    Front Squat

    6 x 3 x 70%-75%

    2 sec. down. Fast Up!

  • Gymnastics + conditioning Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    3.Conditioning
    For time - partioned anyhow:
    80 cal Row
    100 Chest to bar > 60 TTB
    120 Wall ball
    Done as 10 rnds of:
    6 TTB
    12 wall ball
    10 cal row
    Time: 19.11
    All sets UB

    4.Cool down
    10 min easy bike

  • Gymnastics + strength Strength

    135 min
    WU 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Squats
    A. Back squat
    1x5x75 % 67.5
    1x3x80 % 72.5
    1x2x85 % 77.5
    1x2x90 % 80
    1x1x95 % 85

    B. Front squat
    1x5x75 % 60
    2x5x80 % 65
    - New set every 3 minutes

    3.DL
    1x20
    3x10
    x 40 % of your 1 RM
    - 48 kg
    - New set every 3 minutes

  • Rest day Workout

    Rest day
    JH 60 min

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 25

    2.Weightlifting
    A. Clean complex
    4 x 1 Clean pull + 1 Clean below the knee
    x70-75% / rir 2
    - New set every 3 minutes
    - 55 55 57.5 57.5 kg

    B.Clean pulls (normal tempo)
    - Not done

    C.plit jerk > push jerk
    3x2x "2 reps in the tank"
    - New set every 3 minutes
    - 55 57.5 60 kg

    3.Conditioning
    A. AMRAP4
    1 round of "DT" 70/50 kg > 45
    5 Bar facing burpee
    Reps: 2 rnds + 1 DL = 65

    Rest 2 minutes

    B. AMRAP4
    1 round of "DT" 60/45 kg > 40
    6 Bar facing burpee
    Reps: 2 rnds + 5 DL = 71

    Rest 2 minutes

    C. AMRAP4
    1 round of "DT" 50/35 kg
    7 Bar facing burpee
    Reps: 2 rnds + 4 DL = 72

    *1 round of "DT" is:
    12 Deadlift
    9 Hang power clean
    6 Jerk

    4.Accessory
    - Not done

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 9 mins of:
    9 m sandbag bearhug carry @50/35kg
    3 Sandbag Ground-to-Over Shoulders
    9 Air Squats

    B,
    For time:
    50 Thrusters @43/30kg
    300 Double Unders
    50 Wall Balls @9/6kg
    300 Double Unders

    Goal: sub 14 mins

    C,
    For quality:
    Monostructural Cardio, 10 mins
    3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
    Lateral Lunge Hold, L 1 min/R 1 min
    3x6 Eccentric Dumbbell Pull Overs, pick load

    Monostructural Cardio- easy pace bike or row
    Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
    Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
    Eccentric Dumbbell Pull Overs- 6 secs lowering

  • Saturday Madness Workout

    For time in team of 2:
    90-60-30 alt. DB Snatch@22,5/15kg
    30 Burpee Box Jumps @60/50cm
    30-60-90 Cal Row

    Timecap: 30 mins

  • Pause back squat 1-3-3-3 Strength

    Pause back squat 1-3-3-3

  • 6.2.2017 Ma Perusryhmä (Punttikoulu001) Workout

    Jalkakyykky 5x5x70%
    Penkkipunnerrus 5x5x70%
    Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
    Pystysoutu tangolla 3-4x12-20

  • 4.2.2021 Workout

    lepoja