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

  • Day 3 Olympic Weightlifting Workout

    Spilt jerk from the rack - heavier than last week
    5 x 4

    Power snatch
    3 @ 73% of max snatch
    3 @ 75%
    2 @ 80%
    1 @ 85%
    1 @ 90%

    Back squat
    5 @ 70% of max back squat
    5 @ 80%
    2 @ 85%
    2 @ 90%
    1 @ 100%

    Optional accessories
    Optional accessories
    Tri-set x 3 with barbell
    10 skull crushers
    10 bicep curls
    10 banded pull aparts

  • Rest or Swimming Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
    1 min rest
    100m swim
    rest 1 min
    2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

    finisher
    25m fast
    25m recovery
    rest 1-2 min and repeat 2-3 times.

  • OPTIONAL ACCESSORY Workout

    10-30min easy pace bike or run etc..

  • Accessories Workout

    3-4 rounds for quality:
    1min Forearm Plank Hold
    12 Lat Pulldows
    12 Weighted GHD Back Extension
    12 DB Bicep Curls

  • Conditioning Workout

    With a partner (relay style)
    10 rounds for time (5/person)
    10 Alt DB hang clean@22,15/15kg
    10/8 Cal row
    10 push up
    One person completes a full round then switch!
    Timecap : 15 mins

    Rest 3 mins

    With a partner (relay style)
    10 rounds for time (5/person)
    8 single arm DB thruster
    8/6 cal row
    8 burpee
    One person completes a full round then switch!
    Timecap : 20 mins

  • ReissuWod #5: 2 x 21-15-9: pistoolikyykky / burpee / ilmakyykky / etunojapunnerrus Workout

    Aikaa vastaan

    21-15-9

    2min tauko

    21-15-9

    • Ilmakyykky
    • Etunojapunnerrus

  • 3"Metrejä mittariin" Workout

    Kilpailija suorittaa jäljellä olevan ajan mahdollisimman monta metriä käsilläkävelyä.
    1m = 1 toisto

  • Crossing snatches Workout

    For quality:
    Lat Eccentrics, 1 min
    Banded Overhead Squat Hold, 30s. min
    World's Greatest Stretch, L 1 min/R 1 min
    -- then --
    5 min practice of criscross
    -- then --
    3 rnds
    Ski, 100 m
    5 Inchworms
    1x [ 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches], 20/15 kg
    5 Jumping Squats

    6 rnds of
    20 crossovers / 30s. of attempts
    4 hang poer snatch 45/35

  • WOD 14/07/22 Workout

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Landmine twists
    2) Bicycle crunches
    3) Oblique heel touches
    4) Rest