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 Press Strength

    E3M x 5

    2 x 5 V.2-3
    3 x 3 V.1-2

    Sarjat huomioiden toistoreservi. Pidä toistojen laatu hyvänä. Ei touch & go sarjoja.

  • Clean & Jerk Strength

    Every 1.20min x 8
    2 Sets: 1 C&J @75-80%
    2 Sets: 1 C&J @80-82,5%
    4 Sets: 1 C&J 82,5-85%

    Huom!
    Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

  • Push press 4x3 V2 Strength

    Every 3 minutes x 4

    Push press 3 reps V2

    -lepo 2-3 min välissä
    -eka viikko joten jätä varoja

  • 160924 Maanantai A Strength

    Back squat
    3-3-3 work up to heavy (2 RIR)
    Then 1x max reps (-2) @80% H3

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
    2) 5-10 Passthrough (Parallettes/KB)
    3) 5+5 Hanging Scapula Camshafts
    4) 10m Dragon Squat
    5) 10-15 Double KB Snatch (from hang)
    6) 3-6 Jefferson Curl

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Hip Flow/Hip Flow 2.0/Lunge Flow/Thoracic Flow
    2) 10-20sec Flutter Kicks
    3) 6-8 Prone Trap Raises
    4) 5-20sec Brigde Hold
    5) 10+10 Bulgarian Split Squat with a Band

  • 2x Squat Clean + Jerk Strength

    6-8 set, rest as needed. Use AHAFA weights.

    2x Squat Clean + Jerk

    Squat Cleans can be Drop and Go.

  • 24min EMOM Workout

    24min EMOM

    1-8min:
    Assault 20sec hard, 40sec easy

    8-16min:
    30sec Devils Press (22,5/15kg), 30sec rest

    16-24min:

    40sec 10m Burpee Shuttle Run, 20sec rest

    Overall RPE 3-4

    Idea of this one is to do first 8min with assault (or rower) 20sec hard, 40sec easy. Next 8min Devils presses (30sec work and 30sec rest). And the final 8min with burpee shuttle run for 40sec and 20sec rest. No rest between movements. This is not all out effort. Scale if needed.

  • Back Squat Ladder Strength

    Back Squat Ladder (1/7)

    3 rounds with reps: 8-7-6

    Round 1: RPE 3-4 (4-6 reps in the tank)
    Round 2: RPE 4+ (2-4 reps in the tank)
    Round 3: RPE 4-5 (1-3 reps in the tank)

    One round is sets of 8, 7 and 6 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds. This ladder programming is for next 7 weeks.

  • WARM-UP Workout

    2 rounds:
    20cal Bike/Airbike/Row
    10 KB Deadlift
    10 KBS
    5-10 Goblet Squat
    5-10 TTB
    +
    Hip Flow video and Thoracic Flow video