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

  • WARM-UP Workout

    3 rounds
    20cal Row
    10+10 Single Arm KBS (eye level)
    5+5 KB Windmill video
    5 Box Jump 75/60cm

    Snatch Drills video + Thoracic Flow video

  • Power Clean Double Strength

    WEIGHTLIFTING

    Power Clean double. TnG or DnG, go by feel.

    EMOM x9

    Add loading after 3 set. Last set with RPE 4, or go by feel.

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 1-3 Skin the Cat
    2) 10m Dragon Squat
    3) 5+5 Lateral OHS
    4) 5-8 Prone Trap Raises
    5) 5-15sec Bridge Hold
    6) 10+10 Scapula Camshafts

  • 2 rounds: (6x5min AMRAP) Workout

    2 rounds: (6x5min AMRAP)

    5min AMRAP:

    Assault 15/12kcal
    15 KBS 24/16kg
    15 Box Jump

    Rest 3min

    5min AMRAP:

    Row 20/16kcal
    8 Burpee over Rower
    4+4 Single Arm KB Thruster 24/16kg

    Rest 3min

    5min AMRAP:
    Shuttle run 8x10m
    12 STOH (50/35kg)
    12 Power Clean

    Rest 3min and begin the second round

    This is consistency work again. Try to keep the same pace. Scale if needed.

    Target: 2+ rounds on each AMRAP

    1st round RPE 3
    2nd round RPE 3 to 4

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 5-10 Prone Cuban Press
    2) 5+5 Crossloaded Box Step-Up
    3) 10 Weighted Dead Bug
    4) 2- 5 Strict MU Transition (banded if needed)
    5) 20-30 Banded KBS (eyelevel)
    6) 20m Animals (bear crawl, pig crawl, lizard, bunny hop…)

  • 231024 Keskiviikko B Workout

    "Isabel"
    For time
    30 snatch 60/42,5

  • Shoulder press Strength

    E2.30M x 4

    3 shoulder press V.3-4 Huom! Huomio toistoreservi!

  • Sunnuntain Pitkä Workout

    45min ajan, lisää aina 1 toisto/kierros liikkeeseen:

    4min Kone (määrä vakio)
    Mittarimato
    Rengassoutu
    Pystypunnerrus tangolla niskan takaa
    Valakyykky tangolla
    Hyvää huomenta jalat splitissä (1+1=toisto)
    Yhden jalan linkkari (1+1)
    Lonkat ja kierto (1+1)

    • Etene rauhallisella vauhdilla. Koneen saa tehdä missä välissä vaan kierrosta.

  • 071024 Maanantai A Strength

    DELOAD WEEK

    8-6-4-2 front squat @55-70% 1RM

  • Power clean complex Workout

    E1.30M x 4

    2 clean high pull + 2 hang power clean @40-50% of 1RM clean

    Huom! Kevyet ja tekniset painot!