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

  • Overhead Squat Strength

    For Total Load:
    5 Sets of 3

  • 26.9.2023 AMRAP10 Workout

    10 burpees to target
    8 push ups
    15 kb swings

  • Kettlebell Workout

    Abs Tabata:
    hollow hold
    V sit-up R
    V sit-up L
    leg raises

    Strength:
    10-8-6-4-2
    goblet cossack squat
    goblet squat /3 sec paused at the bottom /
    Rest: 20 sit-up

    Wod
    ‘stacking’

    Russian swing
    Air squat
    Alt dead snatch
    Jumping lunges
    Push up

  • 22.1.2023 toes to bar & burbee & power clean & front squat Workout

    Toes to bar technique

    4 rounds x Every 5:00
    14-16 burbee box jumps overs
    6 power clean
    6 front squat
    8 Toes To Bar / kipping leg raise

  • "HOME WOD" Workout

    A.
    EMOM x6:
    1.) Jumping jacks
    2.) Mountain climber
    3.) Russian Ab twist
    4.) Air squats
    5.) Walk out + Push up
    6.) Burpee

    • Mobility...

    B.
    For time:
    10 One hand Devils press
    10 Squat jumps
    10 One hand Devils press
    20 Squat jumps
    10 One hand Devils press
    30 Squat jumps
    10 One hand Devils press
    40 Squat jumps
    10 One hand Devils press
    50 Squat jumps

    C.
    Recovery jog/Walk 10-20min.

    • Ohjeistus:
    • Devils press suoritetaan yhdellä painolla, vuoro käsin.
    • Painon voi nostaa ylösn tempauksella tai rinnalle veto + työnnöllä.
    • Kyykkyhypyissä hypyn korkeudeksi riittää, kun varpaat irtoavat maasta.

  • Muscle & Power, YV2 Strength

    Barbell high pull 4x8 reps

  • Punttitunti, lokakuu INT 1 Strength

    Lokakuun blokki on 1-jakoinen, pääpainossa vetävät liikkeet ja lannesarana. Leuan vedossa isometrinen metodi

    A1. Takakyykky 5 x 5
    A2. Maastaveto korokkeelta (10 kg) 5 x 5
    B1. Dippi 4 x 3 - 4
    B2. Leuan veto, isometrinen metodi 4 x 3 - 4 (2310)
    C1. Kulmasoutu käsipainolla 3 x 6 - 8
    C2. Hyvää huomenta tangolla 3 x 6 - 8

    *Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.

    Taulukko tilastoi maastaveto korokkeelta 5 RM

  • Thursday 27.1.22. Workout

    Active Recovery / Rest Day
    Do some walk like 20-40 minutes and choose couple streches to do right after. Spend for recovery doings like 45-60 minutes. It will be better to practise tomorrow if you do this.
    FOCUS ALSO ENOUGH GOOD FOOD AND GOOD AMOUNT OF SLEEP/REST/RELAXING TODAY.

  • Gymnastics 20-04-2022 Workout

    For quality 8-10mins practice of;

    • L-Hang (tucked, one leg tucked, legs straight)
    • Pistols (to box, post or band supported, full pistol)
    • Ring Support Hold with turn out (band assistance, no assistance)

  • Day 1 Olympic Weightlifting Strength

    Snatch
    5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

    Snatch pulls to target
    5 sets of 2 at 100% of 1RM snatch

    Tempo front squats
    4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

    Tall jerk

    4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

    Accessories
    3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
    Seated cable row 3 x 10 8RPE
    Lateral raises 3 x 10 9RPE
    Accumulate 3 mins in a plank hold