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

  • Push jerk Strength

    Push jerk 2 reps
    3s pause in dip and catch

  • Tempausta Workout

    Snatch high pull 3x3
    Power snatch 5x2

  • Tiistai 4.7.23. BASIC Workout

    Warm Up
    2 Sets
    1:30 Cardio
    10 Squat with thoracic rotation to ceiling at the bottom
    10 single leg dumbbell RDL R/L (light)

    Snatch Technique With Barbell Or Stick
    2 sets
    5 Snatch Deadlifts
    5 Snatch Stand Shrug
    5 Snatch Stand Shrug High-pull
    5 Muscle Snatch
    5 Push press behind neck
    5 Power Snatch (move feet every rep)

    Weightlifting
    2-3 power snatches, hit set every 1-2 min in 15-20 minutes

    Power Intervals
    4-5 sets
    Air bike for 30 seconds at fast pace
    Quality set of push ups (goal 10-20 reps, unbroken)
    in 3 person rotations, increase pace each round

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (2nd Cycle -Week 3)
    -add 2,5- 5kg to your training max

    1x5 @75% of training max (1 RM 90%)
    1x3 @85%
    1x1+ AMRAP @95%

    Rest 1-2 mins btw sets

    B, 4 sets
    KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
    After each set Single Leg Wall Sit (:30-1:00 / leg)

    C,
    In Teams of 2
    EMOM 12
    Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
    Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
    Min 3: Rest

    Then: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
    Score: total reps+cals

  • Pull Workout

    A1: Ring pull ups pronated 2set + Ring chin ups Supinated 2set
    A2: Broad jumps 4x3
    A3: SL elevated calf raises 4set
    B1: SA Kb Rows 2set/arm
    B2: SL hip thrust 2set/ben
    C1: Reverse DB flys 2set
    C2: Concentrated SA DB biceps curl 2set/arm

  • EASY: Rounds of Piglet Workout

    3 rounds for time w/ partner, YGIG, divide anyhow:
    4 squat clean
    8 pull up (assisted/jumping)
    16 t2b / kipping knee raise
    32 wb
    16 t2b / kipping knee raise
    8 pull up (assisted/jumping)
    - rest 60s between rounds

    TC: 20

    *Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

  • Yläpelto 7 Workout

    1. 3 x 15 Low ring push-up

    2. 3 x 12 DB bench + 10 pull-up

    3. 3 x 10 Strict dip + 10+10 DB row

    4. 3 x 12 Seated db shoulder press (2xdb)

    5. 3 x Max rep db bicep curl drop sets + max rep tricep pull down

    6. Core tabata

  • 11.7.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • PT Group TI 3.9. klo 10 Workout

    LÄMMITTELY
    • Selinmakuulla jalan nostot
    • Selinmakuulla jalan kierrot
    • Kylkimakuulla raajojen vastakkaiset kurotukset
    • Nelinkontin lonkan pyöritykset
    • Nelinkontin lonkan koukistus ja ojennus
    • Nelinkontin lonkan loitonnus - polven ojennus & koukistus
    • Skorpionikierrot
    • Dynaaminen kylkivenytys toispolviseisonnassa

    VOIMA
    3 x 8 boksikyykky
    3 x 8 leuanveto
    Merkkaa painot erikseen

    KIERTOHARJOITUS
    2-3 kierrosta, 35s./15s.
    1. Askelkyykky eteen - sivulle - taakse
    2. Pikkukarhu - jalan kierto läpi
    3. Dead bug pieni vk
    4. Uimari

  • 10 min EMOM 2xShoulder press Strength

    10 min EMOM:
    • 2 Shoulder Press
    + 2 Deadlifts
    Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.