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

  • Muscle & Power, AV1 Strength

    Tempo Back squat 5x5 reps (slow down, stop, fast up)

  • 19.7.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

  • 5.10.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • 16.7.2024 Workout

    EILINEN / LEPO

    TAI

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

    EMILIO ESQUEDA

    TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    2-3x[2+2+2+2]@33% sn-%, rest btw sets 2min

    DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
    2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%

    RDL *jerk grip
    3x5@50%, jerk-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    12x TRICEPS PUSHDOWN *banded
    5x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x FLUTTER KICK ABS

  • 15.11.24 Strength

    WEIGHTED PULL UP

    4x6

    Every 2min

    • lisää viime viikosta

  • LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) bike
    2) shuttle run / run / machine
    3) row
    4) crossover practice

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Back squat 3x2+4x1 Strength

    Start: 65%-75% --> To heavy

  • Endurance WOD Workout

    8 rounds for consistency:
    3 wall walks
    12 med ball cleans 9/6 kg
    20/15 cal row or ski
    90 s rest

  • Intervals (DELOAD) Workout

    4 sets:
    2min ON / 1min OFF:
    10/8cal AB
    30 DU
    Max DB Skull Crushers (choose weight)

  • Barbell Klubben Strength

    Wu×3
    Hand raises
    I ×10 Y×10 T×10
    Sholder shrug
    10/10
    T-shape arm sircles
    10/10
    T-shape arm rotations
    10/10
    Cat/Cow
    10
    Bird dogs
    10

    A.1)Muscle snatch in bottom + press In snatch
    4×3+3

    B.1) Snatch singles ×10
    70-80% of snatch

    C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

    D.1) Back squat
    1.) Building weight to a heavy set of 3 reps (3rm)
    2.) 3×3 @90% of 3rm

    E.1) 3×
    Weighted plank ×30.sec
    Db romanian deadlift ×10