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

  • Fight gone homegym Workout

    3 rounds, 1 min per move.
    1. Power clean&jerk
    2. Pullup
    3. Front squat
    4. Weighted sit up
    5. Power snatch
    6. Rest

    Result is total reps

  • Wednesday 27th March Workout

    Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

    Wod: in a 30 min window
    0-5 ME D-ball clean to over the shoulder@30/20
    5-10 ME cal ski
    10-15 ME DB step ups@22.5/15
    15-20 ME cal row
    20-25 ME alternating wall ball@9/6
    25-30 ME Press ups

    Wod: break how you like move fast!!

  • Nanorosso 21.08.2020 Workout

    3 rft
    15 ttb
    12 thrusters 45 kg
    9 lateral bar burpees

  • [Hatch] Back squat, week 7, day 2 Strength

    5x60%
    5x65%
    5x70%
    5x70%

  • Engine program test 1 part 3 Workout

    max cal row

  • 21.10.2023 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

    PIEKSÄMÄKI JV KISAAJAT:
    Piirikunnalliset painonnostokisat la 21.10.2023.
    Punnitus klo 10.00-11.00, kisat alkaa 12.00
    Hallipussi 1, 76100 Pieksämäki

    Ota eväät mukaan, puntarin jälkeen on hyvä tankata!

    *Tee ennen tankoon menoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~23-25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • Back squat deload Strength

    Back squat 3x5 @ 65%

  • Tire Flips Workout

    3 rounds:
    10 tire flips
    15 pushups w/feet on tire
    5 bleacher runs (run to top of bleachers and down equals 1 run)

    Subbed two flights of stairs up and down for 1 bleacher run

  • Warmup Workout

    3 Sets - Glute Activation
    10 Single Leg Banded Glute Bridge/leg
    10 Clamshell Side Planks (theraband around knees)
    30sec - 90 Degree KB Front Rack Squat Hold

  • Engine program test 1 part 4 Workout

    Max reps burpee to target