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

  • Ergo progression 1/5 Workout

    Metcon (reps)

    Ergo progression #1/5

    2 Rounds of
    3:00 minutes calories bike
    Rest 1:00 min
    3:00 minutes calories row
    Rest 1:00 min
    3:00 minutes double-unders
    Rest 1:00 min

  • BBC Weightlifting - Snatch Workout

    A) Snatch primer (10 minutes)

    EMOM for 10 minutes: High hang snatch + snatch drop - light weight
    - Focus on staying upright and having a tight upper back
    - This is a primer. Focus on good movement mechanics.
    - Find the weakness/thing you need to work on.

    B) Snatch worksets. (20 minutes)

    Build up to a heavy set of 4 snatches.
    - no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
    - 2 x same weight before adding more weight.
    - Fix the weakness

    C) Snatch grip sotts press (10 minutes)

    Snatch grip sotts press, 5 sets of 5 - light to moderate.
    - Stay upright. Use plates under heels if necessary.
    - Tight upper back
    - Don’t max out.

    D) Squats

    Painot lasketaan 90% 1RM arviosta. Esim: Hurja Heikin takakyykyn 1RM arvio on 200kg. Näin ollen painot lasketaan 180kg:sta.
    Takakyykyllä ja etukyykyllä on omat painonsa.

    Back squat
    10@60%
    8@65%
    6@70%
    6@75%
    6@80%

    Front squat
    5@60%
    5@70%
    2x5@75%

    OR

    Sisäänajokyykyt. Jos olet hiljattain tullut mukaan nostamiseen tai sinulla ei ole käryä siitä mikä kyykkytuloksesi voisi olla, niin aloita näillä kyykyillä. 1RM arvio selvitetään 6 viikon jälkeen kun sisäänajokyykyt on ajettu ensin läpi.

    5 sets of 5 back squats with 3s stop at bottom - moderate to heavy weight.

  • BBC Weightlifting - Snatch Workout

    A - Muscle snatch

    5 sets of 3 muscle snatches - moderate/heavy weight
    Lift every 2:00

    B - Snatch

    Tempaus seisoen 5cm korokkeella.
    4 x 2 @75-80%.
    Lift every 2:00

    Eli laita 15-20kg kiekot jalkojen alle. Lähtöasento on paljon normaalia syvempi.

    C - Box jumps

    Weighted box jumps, 3-4 sets of 2-3 jumps. Moderate.

    Aloita istualtaan riittävän syvästä asennosta (kyykkysyvyys) ja pidä käsipainoja vartalon sivuilla. Ponnista “tyhjästä” mahdollisimman kovaa ja korkealle.

  • Back squats Strength

    Back squat 6x6
    - sets E2:30
    - last set more or less all out

  • Ma 23.1.2023 pääliikkeet Workout

    Kyykky 3x3x75%

    Penkki 5x5x70%

    Maastaveto 2x3x80%

  • WOD Workout

    Emom 21

    1) 5 Raakariveä 40-45%
    2) 1-8 Bmu/C2B/Leukaa
    3) Lepo

  • Maanantai 30.1.23. FN Workout

    Viikko 5
    Treeni 1
    Warm Up
    2 rounds
    1.5 min cardio
    12-16 walking lunges + strech/twists
    8-10 wall squats
    8-10 db snatch

    Strenght
    Overhead squats 2x5 reps @58,63% and 2x4 reps @70 % + 1x5 reps @58%
    rest 1.5-2 min bwn sets
    Snatch Pull 3x5 reps @90-100% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    4 rounds for time with partner
    40/30 cal row or ski OR 32/25 Cal air bike
    16 db snatch @10-15/17.5-22.5kg
    2x6+6 single arm db oh lunges
    you go, I go!
    Time cap 20 mins.

  • Pull-ups Workout

    • Strict pull-ups 4x5r
    • Banded pull-ups 4x5r
    • Ring rows 4x10r

  • For load Strength

    Squat snatch
    1-1-1-1-1-1-1

  • wu pe (019) Workout

    2 rnds
    1:00 erg, moderate pace
    4 wall squat
    4 kip swings
    4+4 single arm lat pull down

    *Pullup progression:
    Banded kip and kipping pull up
    +
    Emomia varten haetaan jokaiselle sopivat liikkeet ja niiden preppausta ennen itse Emomia.

    *Movement prep before workout:
    2 Rnds:
    10 Du
    2-3 Handstand push up
    1 Rope climb
    2 Wall walk / 5m Handstand walk