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

  • 26.10.2023 Weightlifting Workout

    week 6/9
    WARM UP + TECHNIQUE 10-15min

    MUSCLE SNATCH + TALL SNATCH
    2x2[2+2]@barbell, rest 1min

    SNATCH + SNATCH Above Knee
    2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min

    MUSCLE CLEAN + TALL CLEAN + POWER JERK
    2x2[1+1+1]@barbell, rest 1min

    CLEAN + CLEAN Above Knee + SPLIT JERK
    2[1+1+2]@barbell, 1+1+2@58%, 1+1+2@68%, 1+1+2@73%, 1+1+2@78%, 1+1+2@83% jerk-%, rest 2min

    DEFICIT SNATCH PULL
    2x2@+5kg today best snatch, rest 2min

    3/6 PreAdult BEGINNER

    WARM UP + TECHNIQUE 10-15min

    STEPPING SPLIT PRESS *both side *saksiintyönnön rytmi takaetu - palautus etutaka (askeltaen)
    3[3+3]@barbell, rest 2min

    DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
    3[2+2]@stick/technique barbell *light, rest 2min

    DIP & DRIVE + PUSH PRESS
    3[1+3]@barbell, rest 2min

    SPLIT JERK *rack/block
    4-6x2@barbell / RPE8 (could do 2 more) reps, rest 2min

    video: DROP TO SPLIT

  • Snatch complex Workout

    snatch complex

    E90s

    9x 1 power snatch + 3 hang snatch (70-77%)

  • MIKKO'S EVIL TWIN Workout

    5 ROUNDS

    Set a target of cals and go for the target on all ergs in all rounds - Like Mikko's triangle

    • 2 min Assault bike
    • 2 min Rowing
    • 2 min Ski erg
    • 2 min break

    Score is target cals

  • OHS Strength

    3x5

    OHS (70-80% of 1rm snatch)

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds
    1) 15 KB swings
    2) 12 Reverse hypers on box
    3) 9 Ring rows with pause at top
    4) Rest

  • PT Group TI 27.8. klo 11 Workout

    LÄMMITTELY
    1 kierros, n. 1min/liike
    1. Kyykky + lonkan aukikierto
    2. Sivukävely vk
    3. Lonkan koukistus vk
    4. Vaaka seinällä
    5. Olkapää jumppa seinällä vk
    6. Ylöstyöntö vk
    7. Rullan päällä käänteinen uimari

    VOIMA
    Tehdään liikkeet liikepareina - 3 x 8
    a) Askelkyykky etujalka stepperillä
    b) Punnerrus (valitse sopiva variaatio)

    KIERTOHARJOITUS
    3 x 30s./20s.
    1. Gorillasoutu
    2. Tuulimylly oik. + vas.
    3. Istuen pystypunnerrus kp
    4. Russian twist

  • Fast Intervals Workout

    Level1.

    5rounds:
    15/12cal row
    12 hspu
    rest 2minbetween sets

    Level 2.

    5rounds:
    15/12cal row
    8 hspu (abmat if needed)
    rest 2minbetween sets

    Level 3.

    5rounds:
    15/12cal row
    12 Dual Db stoh @2x15/10kg
    rest 2minbetween sets

  • Assaulting Cindy Workout

    10 Rounds for total reps

    • 1 minute of cals on the assault bike
    • 2 minutes of cindy
    • 1 Minute break

    Your score is the total amount of reps and cals performed during the 10 rounds

  • Hyvää juhannusta 🌿 Workout

    Pään painan ruohikolle ja oion jalkojain. En jaksa pohdiskella, mä tahdon olla vain.

    Sen viisaammat voi tehdä, mä päivän kultaan jään. Mä tunnen kaikki tuoksut ja luonnon loiston nään.

    – Tove Jansson –

  • 16.8.2024 SNATCH -- prog. II Strength

    2x3@barbell, 2@up to 70%, 2@75%, 2@80%, sn-%, rest btw sets 2min