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

  • 30.11.2023 Weightlifting Workout

    week 2/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH PULL *full foot
    4x2@RPE8 *could do 2 more reps, rest 2min *beginner

    4x2@89% sn-% rest 2min

    SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
    4-6[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    4-6[1+2]@80-85% sn-% rest 2min

    CLEAN PULL *full foot
    4x2@RPE8 *could do 2 more reps, rest 2min *beginner

    4x2@89% jerk-% rest 2min

    CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
    3-4[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    3-4[1+2]@80-85% jerk-%, rest 2min

  • 23.11.17 Strength

    Power Snatch
    4x4 @ 65% (45kg)
    4x1 @ 75% (52,5kg)

    Strict pull ups
    3xmax reps
    1) 7
    2) 6
    3) 5

  • Pure Strength Strength

    Back Squat 5x1

  • 14.12.2023 Weigtlifting Workout

    week 4/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH DROP
    3x4@barbell, rest 1min

    SNATCH PULL *full foot
    4x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4x3@86-90% sn-% rest 2min

    SNATCH
    5x2@RPE8 RPE8 *could do 2 more reps, rest 2min *beginner

    3-4x2@86-90% sn-% rest 2min

    BOX JUMPS + REVERSE HYPER
    5[3+10]@bodyweight, rest 2min

  • Muscle & Power, AV2 Strength

    Sumo deadlift 8-6-4-4 reps

  • BASI Strength

    GINNASTICA CALLISTENICA

  • Toiminnallisen harjoittelun SM-karsinta 2024, 1.laji Workout

    AMRAP10
    -20/15cal row
    -10 hand release burpee over rower
    -20 wall ball

  • Main site Wednesday 240828 Workout

    For time

    • 7 single-dumbbell devil’s presses
    • 100-meter single-dumbbell carry

    ♀ 35 lb
    ♂ 50 lb

  • 21.12.2023 Weigtlifting - ei ohjattuja painonnostotunteja Kuopion salilla Workout

    Kuopion salilla jäsentenväliset ja piirikunnalliset painonnostokisat to 21.12.2023
    Punnitus yläkerrassa klo 16.00-17.00, kisat alkavat klo 18.00

    OpenGym varattu 17.00-21.00, nostopuoli 16.00-21.00

    Kuopion salin PreAdult -porukka: käykää moikkaamassa kavereita, laskemassa mäkeä, kävelemässä, hiihtämässä jne..

    Hyvää joulua kaikille! ❤️🎄

    week 5/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 SHOULDER PRESS
    10 FRONT SQUAT
    5+5 LUNGE

    DROP INTO SPLIT *both side
    3x3@barbell, rest 2min

    SPLIT JERK *split both side 1+1+1 aloita huonommalla
    5x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4-5x3@86% jerk-% rest 2min

    BACK SQUAT
    4-6x3@~60-70% bw-% (bw 100% = 1 RM BS), rest 2min

  • 28.12.2023 Weigtlifting Workout

    week 6/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    5 SNATCH DROP
    10 OHS

    SNATCH PULL *full foot
    3x3@RPE8 *could do 2 more reps, rest 2min *beginner

    3x3@90% sn-% rest 2min

    SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
    5[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    4-5[1+2]@80% sn-%, rest 2min

    CLEAN PULL *full foot
    3x3@RPE8 *could do 2 more reps, rest 2min *beginner

    3x3@90% jerk-% rest 2min

    CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
    4-5[1+2]@RPE8 *could do 2 more reps, rest 2min *beginner

    3-4[1+2]@80% jerk-%, rest 2min