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

  • Macho men (ulko wod) Workout

    Amrap 20 in pairs, share reps
    12 kb clean
    12 kb front squat
    12 kb push press
    12 jumping split squat

  • 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

  • Mobility & CORE Workout

    static stretch 1' hold:
    quadriceps femoris

    gluteus max.

    pencake hold

    QL stretch

    pectoralis major

    3 rnds for quality:
    10 band resisted cat-cow
    3/3 bear pos. around the clock w. band
    5/5 side plank rotations

    unilateral KB OH carry 5x10/10m

    superset, 3x
    5/5 one arm side plank DB raises
    5/5 KB armbar

  • 10.9.2023 for quality Workout

    3 rounds for quality:

    20 kneeling landmine twists
    5+5 windmills
    60s chinese plank

    *rest as needed between movements

  • RestDay! Workout

    RestDay!

  • BOOTYCAMP Workout

    SET A) 3 ROUNDS
    8 Romanian deadlift
    10 Barbell Hip thrust
    10+10 Front foot elevated split squat

    SET B) 3 ROUNDS
    10 Rower hamstring curl
    10 Reverse nordics
    1min Wall sit

    SET C)
    EMOM 9 (40s ON, 20s OFF)
    1) Back extensions
    2) V-Ups
    3) Plank walk

  • 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

  • METCON (ADVANCED) Workout

    For Time:

    A) 3 Rounds:

    -Rest 3min-
    Into,

    B) 3 Rounds:

    • 250/200m Row
    • 10 Burpee Pull Up/Burpee 2 Target
    • 30 - 20 - 10 : V-Up

  • WEIGHTED CHIN UP (ADVANCED) Strength

    E2MOM X6

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Rep

  • 1.8.2024 Jerks ( Katariina ) Strength

    Block Jerk (Snakes n Ladders)

    10 x 1 @ 80+% go every 2:00-3:00 between sets
    – Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

    Nämä clean & jerk tilalla samaan tyyliin.