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

  • 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

  • Rest day Workout

    Rest day!

  • 17.11.2024 Active Recovery Workout

    Active Recovery

  • FUNCTIONAL 12.3.2022 Workout

    AMRAP 15 (with a pair, split reps anyhow)

    30 cal erg
    15 devil´s press
    30 cal erg
    10 wall walk

  • 26.6.2021 Workout

    Hyvää Juhannusta Kaikille!

  • Romanian Deadlift Strength

    5x10 Romanian deadlift

  • OHS Smolov Week 12 Day 3 Strength

    1 x 3 (75%)
    1 x 4 (90%)
    3 x 4 (95%)

    Percenatage from 1RM

  • CORRECTIVE ACCESSORIES 4 Workout

    5 rounds for quality
    4 Rope climb
    8 1-arm DB oh squat AHAFA
    4 banded wall walks

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps
    warm up weight to prepare for opening weight.
    Volume work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • MAYFLY PRO TRACK Workout

    A,
    3 Box Jumps, pick height

    Every 1:30 for 7:30.

    B,
    For 5 cycles:
    AMRAP in 3 mins of:
    3 Power Cleans @61/43kg
    6 Push-ups
    9 Air Squats

    Rest 1 min between each cycle.
    For each cycle restart the AMRAP.

    Complete in teams of 2; alternate rounds.

    C,
    3 rounds for quality of:
    10 L/10 R Hip Circles
    10 L/10 R Lateral Leg Raises
    30 Banded Leg Curls