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

  • Shoulder press Strength

    3 x 5

  • Hemmafit Workout

    A1: Push ups 6x11 E2M
    A2: SA Kb rows 6x8/arm
    B: DB biceps curls 1xMax
    C: SA Db Shoulder flys 1xMax

  • PT Group TI 18.6. klo 10 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    1. V-nosto + ylhäältä alas soutu
    2. Face pull
    3. Olkavarren kierrot seinällä vk
    4. Pull over kp

    1 kierros, n. 60s./liike
    1. Roikkuminen
    2. Kepin läpivienti telineessä (eri oteleveydet)
    3. Rullan päällä uimarit
    4. Rullan päällä rintarangan ojennus-koukistus
    5. Jousiampuja kylkimakuulla

    VOIMA
    3 x 10 lattiapunnerrus

    CIRCUIT
    3 x 45s./20s.
    1. Laite
    2. Boksin / stepperin ylitys
    3. Punnerrus
    4. Jaloilla avustettu leuanveto
    5. Lepo

  • 3 x 10 lattiapunnerrus Strength

    3 x 10
    lepää kierrosten välissä n. 60-90s.

  • 21-15-9 Workout

    21-15-9
    Squat Clean, 50 kg
    Strict ring dip
    Strict ring row w 1s paude at top

  • Weightlifting Basics Workout

    A, Strict Pull +Hang Muscle Clean + Push Press
    (5-6 sets 1+2+2)

    B, Hang Power Clean+Front Squat+ Push Jerk
    (5-6 sets 2+1+2)

  • 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

  • Full body Workout

    A: Ring pull ups pronated 3xMax
    B: Push ups 10x10, E2M
    C: SA kb rows 2x15
    D: DB Shoulder flys 2x8
    E: For time:
    5-10-15-20-25-20-15-10-5 Rkb swing
    F: DB skull cruschers 1xMax

  • OPTIONAL ACCESSORY Workout

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

  • 25.5.2024 Semifinal Mix Workout

    3 Rounds for time

    400m Row
    20 Toes-to-bars
    22m Handstand walk
    100 Double-unders
    10 Front squats @ 102.5/70 kg

    Target time. < 22:00 ( CAP 28 )

    Overview. This workout is a mash-up of events 2 and 4 from the 2024 semifinals. It’ll be relatively long and mix midline endurance, gymnastics skills, and heavier barbell work. You can think of the 1st round as the warm-up, 2nd as the main piece, and the final one as the home stretch. You wouldn’t go all out in a warm-up, would you?
    Pacing. Start the workout with a steady pace on the row (that you can repeat on remaining rounds). Break the toes-to-bars into 1-4 sets (e.g. UB, 12/8, 10-5-5, 5-5-5-5). Aim for unbroken HSW but break it to segments as needed. Aim for 1-3 sets on the double-unders and rest just a little if you miss a rep, before continuing. It’s a heavier front squat but intended to be done unbroken (adjust weight if this is not possible at least on the 1st round).

    Front squat → 92.5/65 kg, 83/61 kg, 70/47.5 kg