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

  • Ke 28.2.2024 penkki Strength

    Penkki 3x5 (75-80-85%)

    Pystypunnerrus 5-8x5
    -nousu kovaan vitoseen, saa olla lähelle max5

    Pystysoutu käsipainoilla 3x20

    Ojentajat taljassa/kumpparilla 3x20

    Vipunostot eteen tangolla 3x20

  • MPF WOD Workout

    Nilkka
    30-60s ankle stretch with KB
    10+10 calf rises

    Amrap9 RANKA
    5 jefferson curl
    10 kneeling back extensions
    10+10 half kneeling rotations

    Amrap9 LONKKA
    10+10 hip rainbow
    10+10 hip flexion
    10+10 9090 + leg lift

    Amrap9 OLKA
    10 prone lying shoulder angles
    10 facepull + external rotations
    10 shoulder extension lifts from box
    10 finger pushups

    EXTRAS
    2x neck crunch & rotations

  • 4.3.2024 Intervals Workout

    2 Rounds :

    2:00 AMRAP
    3-6-9- etc.
    Power Clean @ 42,5/30kg
    Pull-Ups

    2:00 AMRAP
    25 Double-unders
    6 Thrusters @ 42,5/30kg

    2:00 AMRAP
    8/6 Calories Row
    6 Rower Over Burpees

    2:00 AMRAP
    1-2-3- etc.
    Wall Walks
    Burpee Deadlifts 2x22,5/2x15kg

    Rest 2:00 between intervals

  • JERK Strength

    E90s x 8

    4x3 jerk (70-80%)
    4x3 jerk (80-85%)

  • Deadlift Strength

    8 sets of Deadlift
    Set 1: 10 @50%
    Set 2: 8 @55%
    Set 3: 6 @64%
    Set 4: 5 @70%
    Set 5: 4 @75%
    Set 6: 3 @80%
    Sets 7-8: 3 @83%
    - Rest 2min btw sets

  • For time Workout

    For time:

    30 power snatch @40/30kg
    rest 2 min
    30 ttb
    rest 2min
    30 OHS @40/30kg

    Scaled / For time:

    20 power snatch @30/20kg
    rest 2 min
    20 ttb
    rest 2min
    20 OHS @

    Target under 90-120s / nopeat sprintit, pyri mahdollisimman taloudelliseen ja laadukkaaseen liikkeeseen ja lisää vauhtia sitä mukaa. Tavoite tehdä isoissa sarjoissa 10+

  • Snatch complex Strength

    Snatch complex e90s x9
    3x 2 hang snatch (below nee ) + 1 snatch (floor) 60-70%
    3x 1 hang snatch (below knee) + 1 snatch (floor) 70-80%
    3x 1 snatch 80-90%

    Hang snatch samalla otteella, snatch lattiasta drop&go

  • Squat Snatch Strength

    Every 90s:

    5x3 Squat Snatch

    50-60% of 1RM Snatch

  • WOD Workout

    RX
    3 ROUNDS FOR TIME
    100 Double Unders
    25 Shoulder to Overhead @50/35kg
    10 Bar Muscle-Ups

    SCALED
    3 ROUNDS FOR TIME
    200 Single Unders
    25 Shoulder to Overhead (light)
    15 Kipping Pull-Ups / Ring Row
    Timecap: 18:00
    RPE 8

  • Day 14 - Rest Workout

    Time to relax!