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

  • Extra Credit 02-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MIN YOGA FLOW...
    Up Dog to Down Dog
    3-Legged Dog
    Cat/Cows
    Child's Pose
    Rebound Pose

  • 29.7.2024 PUSH PRESS + POWER JERK -- prog. II Strength

    1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

  • 25.11.2023 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

  • Rowing technique (Advanced) Workout

    A) Rowing Technique

    B) Rowing Intervals

    10x 40s on/20s off

  • FUNCTIONAL 15.4.2023 Workout

    2 min ON, 30s. OFF (with a pair)

    2 rounds
    1. sled push (split anyhow)
    2. echo bike (both working at the same time)
    3. devil's press (split anyhow)
    4. row (both working at the same time)
    5. sandbag over shoulder (split anyhow)
    6. box step over (split anyhow)

  • Annie on the move Workout

    50-40-30-20

    Double unders
    Sit ups

    After each round run 400m start and end with a run.

  • 3.8.2023 Snatch, Clean & Jerk, Pull Workout

    week 3/9

    WARM UP + TECHNIQUE 10-15min

    MUSCLE SNATCH *vastaanotto päkiälle jääden
    3x3@painotanko / barbell *kevyt, pal 2min

    SNATCH + SN PUSH PRESS + OHS
    2+2+2@up to 78%, sn-% pal 2min

    CLEAN + FRONT SQUAT + SPLIT JERK
    1+1+1@up to 80%, 3[1+1+1]@85% jerk-% pal 2min

    PAUSE CLEAN PULL *1 sec pause the knee + mid-thigh
    3×2@+5kg today best jerk, pal 2min

  • 4.4.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH
    2x3@barbell,
    3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
    *example up to 50-55%, 60-65%

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell,
    3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
    2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

    SNATCH PULL *full foot
    2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

  • Technique HSPU/HSW Workout

    Technique 12min
    HSPU or HSW

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 15 mins, alternating between:
    20/17 Row Calories
    15 Toes-to-bars
    5 Shuttle Runs, 15m

    Shuttle Runs- 7,5m down and back

    B,
    For quality:
    50 L/50 R Banded Split Stance Good Mornings
    50 Banded Face Pulls
    100 Banded Leg Curls

    Accumulate the total reps in as few sets as possible.

    Use a red or blue mini band for all movements.