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

  • 31.5.2024 Barbell Cycling Workout

    Barbell cycling – for quality (unbroken sets*)

    10-9-8-7-6-5-4-3-2-1
    Power snatches
    Thrusters

    – Rest as needed between sets –

    Weight options. 43/30 kg – 52.5/35kg – 61/43 kg – 70/47.5 kg

    • All sets of each movement need to be unbroken (so 10 UB power snatches to start, then drop the bar before 1st set of 10 thrusters)

  • 31.5.2024 Warmup Workout

    3 Rounds of:

    2/side (each way) Xiao Pengs
    4/side Lateral Romanian lunges
    6/side Tactical ankle rocks
    +
    3/side – 2/side – 1/side
    KB Arm bar to crooked press
    KB Turkish get-up
    KB Overhead squat*
    * Heels elevated on small plates as needed to improve position

  • Weightlifting Workout

    Part A).
    Skill Primer
    Muscle Snatch & Pause OHS
    (5-8 sets x 2+2 / 0:03 pause in the bottom)

    Part B).
    Pause Snatch
    (8 sets x 2 / 60%-75% / 0:03 pause below knees)

  • Functional Bodybuilding Workout

    A, Tempo Back Squat
    5x3 @65-70%
    Rest 1-2 mins btw

    B, 3 sets
    Front Foot Elevated Reverse Lunges with Barbell -12/12-10/10-8/8 (ascending weight)
    -After each set: Reverse Hip Extension x12-15 (on Box or GHD)

    C,
    AMRAP 10 mins
    P1- AMRAP cal Row
    P2- Complete:
    -6 Pistol (3-3) / Narrow Stance Squat
    -10 Wall Ball
    -14 Russian Swing
    Then switch

  • Squat clean Strength

    3x4
    3x2
    2x1

  • Pull Workout

    A: ring pull ups 30 for time
    B: Sa Kb rows 2x15/arm
    C: For time: 5-10-15-20-25-30-25-20-15-10-5 Rkb swings
    D: DB biceps curls 1xMax

  • 30.5.2024 Juoksu Workout

    Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

    4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
    8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

    Loppuverkka

  • 50 Devil's press with 2 KB for time Workout

    Do 50 Devil's presses with 2 kettle-bells for time

  • 28.5.2024 Shoulder Press Workout

    Strict press

    18-24 @ 78-84%, rest 3:00 between sets

    – IF you did the session last week, add load as per instructions (see below)
    – Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
    – We are using a “rep/set target” progression for this lift
    = Aim to hit 18-24 reps with target weight in as few sets as possible.

  • 30.5.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top