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

  • TTP Strength 10.9.2016 S5/ week 3 Strength

    120 min
    WU for 15 min

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    Please read the notes below before starting this session.
    A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
    A1. Go every 30 seconds for 5 to 10 total reps
    A2. Go every 45 seconds for 5 to 10 total reps
    A3. Go every 60 seconds for 5 total reps
    25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

    B. Clean and jerk speed ladder(s)
    For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
    5 x 1 Clean and jerk @ progressively heavier weight (see below)

    Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

    You will need to complete minimum of 3 ladders.
    27,5-37,5 30-40 32,5-42,5 35-45 37,5-47,5 40-50 45-55

    2.Strength
    A. Front squat
    A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
    A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
    B1. From Friday: Strict press 3x8x25 kg

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • Grunt Workout

    5*
    40m Sled
    10* Strict Pull Ups
    1' WFHSH
    20* Landmine

    3*
    20* GM
    12 DBFP
    12 DB Row R/L

  • Engine Strength Strength

    Clean and Jerk Complex.
    1 High hang Clean + hang Clean + Split Jerk

    Control the loads down 👇 no dropping

  • Mobility / Movement Prep Workout

    Banded hip distractions
    Band hip hinges

    Hip Openers
    Glute Bridge + Reach
    SL Glute bridge
    torsion control

    SOD:
    Pigeon Stretch. Aim to keep front leg perpendicular to direction of torso.
    Optional Variation - front leg elevated on bench

  • Quality Päivä Workout

    8 min emom:
    -Thruster
    -T2B
    12 min emom: Pitoja30s töitä/30s lepoa
    -Dippi
    -Hollow
    -Leuka
    10 min emom:
    -Thruster
    -T2B

  • Aux work: Ring row, hollow hold Workout

    3 sets of:
    10 Ring Rows @ 2111
    Rest 30''
    40''-60'' Hollow Hold
    Rest 30''

  • WOD 20.12 Workout

    “FRAN”
    21-15-9
    thrusters 42,5/30
    pull ups

  • Snatch 5 x 2 Strength

    @ 90% of previous.

  • Competition Workout

    B.
    Every minute, on the minute, for 24 minutes:
    Minute 1 – 30 Double-Unders + 10 Pull-Ups
    Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
    Minute 3 – 12 Push Press (115/75 lbs)

  • 16.5.2017 Ti Jatkoryhmä JK+MV Workout

    Kyykky 4x2x85%
    Maastaveto 4x5
    Reverse Hyper 4x6-8
    "Vatsajumppaa" 100-200 toistoa