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

  • Ke 16.11.2022 penkki: nopeus Strength

    Penkki 6x3x70%

    Vauhtipunnerrus 5x5 (noin 40%)

    Yhden käden kulmasoutu 3x20 / käsi
    -semikevyt

  • Day 2 Olympic Weightlifting Strength

    Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk

    YouTube for tall jerk

    Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week

    Hang clean - build to a heavy 1RM

    Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)

    Additional extras -
    Accumulate 3 minutes in a plank hold
    Weighted lunges 3 x 8 reps on each side @ 7RPE weight
    Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps

  • Bicep & tricep Workout

    3 rfq
    10 tricep pushdown
    10 hammer curl
    -no rests-

  • Weighted chin up 1RM Strength

    Chin up 1 RM
    Tried but missed 30 kg

  • 19.11.2022 Echo Bike Workout

    10 Rounds Calorie

    1 Minute on
    1 Minute Easy

  • Lauantai 19.11.22. Workout

    Warm Up
    2 rounds
    20m sledge push / 2x10+10m for/backwards
    10 slow push ups
    10+10 single leg rdl + press
    20 ring row

    Speed/Power
    3-4 sets
    Sledge push sprint x 20m @light weight
    rest 1 min
    Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
    rest 2 min

    Weightlifting
    Power Clean & Push Jerk
    4x2+2 reps @60-65%

    Power Snatches
    2x3reps @55-60%
    2x2reps @65%
    3x1 reps @70-75%
    rest 1.5 min bwn sets

    No TNG lifts, singles.

    Accessory Work
    2x10/10 curtsy lunge @16/24kg
    2x10/10 single arm kb bench press @16/24kg
    2x1min front plank + 15/15m suitcase carry @16/24kg
    rest as needed

  • Core tabata Workout

    20s on - 10s off x9
    a) hollow hold
    b) side plank, right
    c) side plank, left

  • Basic elements Workout

    EMOM25:
    a) 8-14 cal row
    b) 4-8 double db devil's press (22,5/15)
    c) 8-14 cal air bike
    d) 8-14 box jump (60/50)
    e) rest

    target: work ~45s per minute

  • 19.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

    In teams of 2 ‘I Go U Go’
    3:00 for max Reps
    1. Burpee Box Get Over
    2. Double Under
    3. Medball Sit-Up @9/6
    4. Push-Up
    5. PGTOH @20/15
    6. Air Squat
    7. T2B
    8. Partner Assisted Handstand Hold
    9. Goblet Lunges @24/16
    10. Am Swing @24/16