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

  • Gymnastics + weightlifting + conditioning Strength

    135 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 1x6
    - MU 10x2
    - MU x26

    3.Weightlifting
    Power clean + split jerk 1+2
    Go e. 90 s. x 10

    4.Running intervals
    10 x 200 m run, r. 30 s. bs.
    Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

  • VKO4 Treeni 3B Workout

    Kevyttä hikoilua ja liikkuvuusharjoitteita

    -> 20-30 min liikettä
    - vuoroin 1,5 minuuttia kevyttä pyörää tai soutua, vuoroin 1min liikkuvuusharjoitteita

    Muutamia hyviä liikkusuuvusliikkeitä:

  • Gymnastics + Hard routine Strength

    165 min
    Warm up for 5 min

    1.MU
    - Drills
    - EMOM10: 1 MU

    Hard routine
    Warm up for 15 min

    2.Strength
    A. Front squat
    - Heavy set of 5

    B. Push press
    - 1 RM
    - 30 35 40 45 50 55 57.5 kg

    3.Metcon
    8x3 min on/1 min off:
    A) 10 Front squat 30 kg + 6 Burpee over bar + 6 Strict HSPU > feet on box
    Reps: 2 rnds, 2 rnds, 1 rnd+10+6+3 HSPU, 1 rnd+10+3 BOB

    B) 10 Power clean 30 kg + 10 cal Row
    Reps: 2+1 pc, 2+3 pc, 2+6 pc, 2+10 pc

    HR: 169/185

    4.Strength accessory
    A. 3x10 supinated bent over row
    - 30 35 37.5 kg

    B. Ac. 50 bicep curls w/barbell

    C. 4x20 GHDSU to parallel

  • 25k row ski with partner Workout

    25k
    Row-skiErg I go You go in 500m partitions

  • Tuesday Warm up Workout

    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10 step back lunges
    10 bodyweight alt leg RDL
    10 cossack squats
    :30 Plank Hold
    :15 Side Plank Hold R/L

  • Snatch Complex Workout

    Every 90s x 15
    1 snatch pull
    1 hang squat snatch
    1 squat snatch

    Nosta painoa 5 ja 10 kierroksen jälkeen.

  • warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • A Snatchtastic Olympic Lifting Class Workout

    After the Level 1 class this weekend, I debated whether or not to go to Oly class tonight but ultimately decided that having driven 350+ miles right after class ended and then sitting at a desk all day that it'd be good to get out and move. It was!

    Snatches:
    Blocks Snatch
    5 single reps, heavy
    [95 lbs, 105 lbs, 105 lbs, 105 lbs, 105 lbs]

    Hang Snatch
    7 single reps, moderately heavy
    [105 lbs, 105 lbs, 105 lbs, 105 lbs, 75 lbs, 75 lbs, 75 lbs]

    form went poorly, so I dropped the weight to get the mechanics right.

    Spit Jerk from behind Neck
    7 reps at a medium weight
    [75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs]

    Squats:
    Low and High Bar Back Squats (mixed)
    ~20 reps @ 135 lbs

  • FARMARIKÄVELYÄ + MUUTA KIVAA Workout

    10 kierrosta:
    - 120m Farmarikävelyä (40/32 kg db)
    - 10 x Med ball (9 kg) over the shoulder
    - 10 x Slam Ball
    - 10 x T2B / Polvennostot roikunnassa
    Timecap: 30 min

  • Muscle snatch + hang power snatch 5 X 1+2 Strength

    lämmöiksi 5*1+2