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

  • 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

  • 26.12.2024 (AM) Workout

    1) ENGINE

    4 SETS OF:

    AMRAP 6:

    -350m Ski
    -30 WB
    -350m Row
    +Amrap Burpee Over Rower

    -REST 3MIN BETWEEN SETS-
    Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

    2) ACCESSORIES
    4 ROUNDS FOR QUALITY:

    -45-60s KB Plank Drag Through
    -45-60s Banded Dead bug
    -10/10 Banded Split Stance Wood Chop

    KB DRAG:

    Dead Bug:

    Wood Chop:

  • PTG TO 30.1. Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    1. Hiihto
    2. Farmarikävely
    3. Kyykky + soutu renkailla
    4. Vaaka + polvennosto vk
    5. Jalkapohjan rullaus fasciapallolla

    VOIMA/HALLINTA
    Liikepari 1 - 3 kierrosta
    a) Dead bug vk x 12
    b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

    Liikepari 2 - 3 kierrosta
    a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
    b) Rdl kp/kk x 8-10

    Liikepari 3 - 3 kierrosta
    a) Gorillasoutu x 8/käsi
    b) Selän ojennus + uimari päinmakuulla x 8

  • OPTIONAL ACCESSORY Workout

    Recovery Amrap 15

    1min easy bike
    20+20s side planks
    20+20m SINGLE ARM KB/DB OH carry
    5+5 wandmill

  • 31.12.2023 Workout

    In teams of 3
    Strict pull ups, each
    1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

  • Snatch x 12 Strength

    Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

  • Snatch vko 4 Strength

    2x5 toistoa 50-60%
    3x4 toistoa 60-70%
    2x3 toistoa 70-80%

  • Back squat 5x3 Strength

    Back squat 5x3

  • 25.9.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 03.03.2025 (Optional Run) Workout

    Tempo Run

    10 Min Easy Jog (Z2)
    +
    4x5min @VK+ // 2 min Easy Jog Between Sets
    +
    10min Easy Jog (Z2)