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

  • Linna Masters -karsinta 1/2023 Workout

    M/N 35-54

    In 15 minutes for time or reps:

    100 Double Unders

    80 Wall Balls 9/6 kg

    60 Alt. DB Snatches 1 x 22,5/15 kg

    40 Burpees Over Line

    20 Cleans (anyhow) 70/50 kg

    Tc 15 min.

  • ATPF #masu Workout

    ATPF WEEK 32 Day 3

    CONDITIONING
    For time:
    15-10-5-Ball Clean (ground to shoulder)

    30-20-10 TTB

    Target: sub 8min. TC: 12min

    Men: 50-80kg.
    Women 35-50kg.

    Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

    Tailoring Options:
    D-Ball/Sandbag→ Hang Power Clean

  • Power Clean Strength

    6 sets of 3 Power Cleans
    - No TnG, drop the barbell after each rep
    - Rest 2mins btw sets
    Set 1: 60% 1RM Power Clean
    Set 2: 65%
    Set 3: 75%
    Set 4: 80%
    Set 5: 82%
    Set 6: 85%

  • Front Squat & Deadlift Workout

    Every 2:30 x 6 (15min)
    4 Front Squats + 6 Deadlifts
    - Work on positions and speed out of the bottom.
    Score: Total weight

  • Hikijumppa Workout

    2500m row + active/dead hang

    Toinen soutaa sen ajan kun toinen roikkuu. Saa jakaa parin kanssa miten haluaa.

  • BBC Weightlifting - Clean (omatoimi) Workout

    A) Clean, nousu nelosilla raskaaseen painoon.
    - Ei tng, ei pudotuksia.
    - Kaksi kertaa sama paino
    - 15 min

    B) EMOM for 6 minutes: 2 Power cleans @ 70% of A.
    - Korostetun hidas veto lattiasta polven yli
    - “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

    C) Front squats

    Aaltosarjat: 6-3-6-3-6-3. Nousu mahdollisimman isoon kuormaan. Eli ensin 6 sarja, sitten 3 toiston sarja, uudestaan 6, sitten 3 jne.
    - Muista hyvä, pysty ja leveä asento.
    - Paino koko jalkapohjalla
    - Ei kippaamista eteenpäin.

    D) Accessory:

    3-4 Rounds of:
    12 Bent over rows
    10+10 1-arm bent over row
    10-20 GHD sit-ups
    *Kaikissa kunnon polte yläselkään ja latsiin (paitsi GHD vatsaan tietty)

  • 5.2.2024 PK Strength

    Front squat

    4 x 3 @ 80+%, go every 3:00

  • Snatch ladder Strength

    Successful lifts within 1.30

  • Calculated Risk Workout

    AMRAP 30:
    Max Calorie Bike Erg

    Every 3 Minutes [Starting at 0:00]:
    5 Box Jumps (30"/24")
    10 Burpees to Target (6")
    15 AbMat Sit-ups

    *Score = Sum Total Bike Calories

  • Front Squat Strength

    For Total Load:
    5 Sets of 2