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

  • BBC Weightlifting - Clean and jerk Workout

    Warm-up:
    3:00 min erg
    +
    2x
    10 Deadlifts
    10 Upright rows
    5 Hang power cleans
    10 Shoulder press
    10 Front squats
    *Tyhjä tanko

    A) Clean and jerk

    3 x 2+2 @ 72%
    3 x 2+2 @ 75%
    3 x 1+1 @ 78%

    Pendlay row, 4 x 15 - moderate

    B) Front squats

    5 @ 65%
    5 @ 72%
    3x5 @ 79%

    C) Accessory:

    3x
    1:00 min plank hold
    20+20 Side plank knee tucks

    Optional:
    4 x 15 DB Bicep curls
    4 x 15+15 1-Arm OH tricep extension

  • For time Workout

    For time:

    30 sit up
    30 DU
    30 wallball
    30 DU
    30 ttb
    30 DU
    30 wallball
    30 DU
    30 sit up

    Target under 10min, Time cap 15min

  • 33100 Juoksuohjelma, Viikko 1 Workout

    Harjoitus 1.

    Testi:

    Vaihtoehto 1.
    60min tasavauhtinen juoksu
    tasainen syke ~65-70% max sykkeestä

    Vaihtoehto 2.
    40min tasavauhtinen juoksu /reipas kävely
    tasainen syke ~65-70% max sykkeestä

    Ohjeet: Suorita testi tasaisella sykkeellä n.65-70% maksimisykkeestä. Syke saa hetkellissti nousta maaston muodoista johtuen, mutta kevennä vauhtia mikäli syke ei palaudu annetulle alueelle.

    Pyri valitsemaan mahdollisimman tasainen reitti. Jos mahdollista niin juokse samaa reittiä kun teemme testin uudelleen ohjelman päätteeksi.

    Tuloksesi on 60/40 minuutin aikana juostu matka.
    Merkitse Wodconnectin tulokseksi matka metreinä: "esimerkiksi 8450." Tarkemmat ohjeet sykealueista tämän tiedoston ensimmäisellä sivulla.

  • BBC Weightlifting - Snatch Workout

    Warm-up:
    3x
    15/12 Calories erg
    15 Floating squats
    10 Sotts press BTN
    5 High box jumps

    A) Snatch

    3 x 3 @ 72%
    3 x 2 @ 75%
    3 x 1 @ 78%

    Snatch pull from deficit, 3 x 5 @ 55% (maastavedon 1RM)

    B) Back squats

    10 @ 56%
    8 @ 64%
    8 @ 68%
    6 @ 74%
    6 @ 78%

    C) Accessory:

    3x
    20 V-Ups
    :30 Plank
    30 Flutter kicks

    Optional:
    4x
    15 DB Bench press
    15+15 1-Arm bent over row
    15 Bearhug good mornings
    *Kaikissa kunnon polte.

  • Core mega blaster master 2.0 Workout

    9x 3min work / 1min rest

    Set 1:
    20 Plank twist
    20 Superman lift

    Set 2:
    15 Ghd Sit-up
    15+15 Side plank hip lift

    Set 3:
    10 V-up (with gym ball)
    20 Slam ball throw (side to side)

  • Accessories Workout

    Variation of accessories

  • Nopeet lähöt Workout

    For time:

    20cal Echo bike
    20 fence over burpee
    (fence fasing)

    Rest 3min

    30cal Bike
    30 Db snatch (22,5/15)

    Rest 3min

    30cal Ski
    30 Toes to bar

    Rest 3min

    30cal Row
    30 Pull-up

    *This is a sprint workout.
    Scale reps and movements that you can keep fast pace.

  • Deficit Deadlift Strength

    Deficit DL: 4x4

  • WOD Workout

    For time :
    50 du
    50 air squat
    50 USA swing @24/16kg
    50 sit up
    50 Kb thruster @24/16kg
    50 du

    Timecap : 20mins

  • Strength Workout

    A) Deadlift against a band
    6 x 3. Every 60s.
    - These are SPEED reps
    - Approx 60% of 1RM

    B) Barbell Box Step-up
    4 x 5 each. Rest 90s
    - Box/Step height is 50 cm