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

  • Torstai 4.8.22. Workout

    REST DAY / Active Recovery Day

    3 rounds
    5 sumo wide inch worm
    5 wall squats
    5 scapula wall slides (slow and controlled)
    10 handstand shrughs

    mobility/breathing for couple minutes

    3 rounds
    20sec single arm hang (ota kuminauha keventämään ja tolpasta kiinni ettet pyöri)
    40m front rack/single arm oh with kb's (each side) 2x12kg
    6+6 90/90 to external rotations @2.5-5kg
    8+8 elevated ankle lunge (strech)
    10 reverse snow angels
    4 min recovery row

    Hip mobility flow at the end.

  • Jerk Strenght 1 Strength

    WU: 3x (2 push press + 2 push jerk + 2 split jerk)
    Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

    2x8 push jerk 67%
    3x5 push jerk 73%
    3x3 push jerk 80%

    Joka treenikerta lisää 2%

  • 30.7.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • Muscle clean Strength

    3x3 @59-55%

  • Split Jerk Strength

    1Rm nousevat

  • Kettlebell Workout

    A)
    3 rounds :
    3 double KB front squat
    3/3 single arm push press
    3x (1 single arm swing- 1 high pull- 1 snatch )
    RX : @same heavy weight

    B)
    1’ work / 1’ rest for max reps x 3 total rounds (18 minutes )
    1: single KB squat clean
    2: single arm shpulder to overhead
    3: Russian swing

  • Double unders + Thrusters Workout

    12 Min amrap

    • 30 Double unders
    • 3/6/9/12/15… Thrusters 35kg

  • Jerk Strength

    1rm nousevat

  • Endurance WOD Workout

    For 40 minutes perform as many rounds as possible:
    15/12 cal ski
    10 KB swings 24/16 kg
    5 DB thrusters 30/20 lb
    60 s rest

    Add 3 reps to thrusters every round.

  • 16.12.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top