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

  • Day 21 - Rest Workout

    Don't even think about working out!

  • 4/28/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds (8)
    8 push ups
    3-6 strict pullups
    10 supermans

    Metcon/Metcon-comp(12)
    "Jackie"
    1000m row
    50 thrusters 45/35
    30 pull ups-mod as needed

    burner
    12-9-6(4)
    box jumps/step ups 24/20
    wallballs 20/14-16/12

    Finisher
    stretch and roll errrrthang
    100 bicycles

  • Gymnastic Workout

    Kipping pull up/ c2b / butterfly kip

    4 rounds for quality
    3-6 Ice cream maker
    10+10 side v-up
    15 banded stick pull down

  • Hspu practice + Body building Workout

    Hspu practice

    +

    Body bulding ~30min
    1) 3-10 hspu / or seated press
    2) 3-10 strict pull up
    3) 10+10 Db row
    4) 10 cyclist squat
    + core of your choice

  • Painonnosto erikoistunti osa 1 Strength

    Hang power snatch + hang snatch
    Every 2 minutes x 10

  • 26.2.2024 HEAVY-MAXIMAL WEEK 9/9 Workout

    WARM UP n. 15-20min

    no shoes

    10 x 90/90 HIP SWITCH +
    6 x 90/90 HIP SWITCH & HIP UP +
    6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
    4 x 90/90 HIP SWITCH & PIGEON +
    4 x 90/90 HIP SWITCH & REACH +

    both side:
    20 HALF KNEELING HIP ROLL BACK +
    6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

    2 x
    6x SQUAT REACH +
    DOWNWARD DOG with 10x CALF PUMPING +
    6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
    WARRIOR I +
    WARRIOR II +
    REVERSE WARRIOR +
    TRIANGLE +
    REVOLVED TRIANGLE +
    LUNGE w / ANKLE TOUCH +
    2x HIP AIRPLANE +
    LUNGE position THORACIC LATERAL RAISE +
    1-LEG GLUTE STRECH w/ THORACIC ROTATION +
    2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

    KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

    5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

    3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

    3+3+3 x SNATCH DROP + OHS + TALL SNATCH

    3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

    3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

    1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

    1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

    1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

    1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

    4 x CLEAN + SPLIT JERK *split jerk both side

    PROGRAM 1

    SNATCH
    2x3@barbell, 1@up to 70% sn-%, rest btw sets 2min

    CLEAN + JERK
    2x2x[1+1]@barbell, 1+1@up to 70% jerk-%, rest btw sets 2min

    BACK SQUAT
    3x3@70%, rest btw sets 2min

    SNATCH PULL *full foot
    2x1@105-110% sn-%, rest btw sets 2min

    PROGRAM 2

    SLOW PULL SNATCH + SNATCH
    3x2x[1+2]@barbell, rest btw sets 2min

    SNATCH
    3x1@working up to maximum, rest btw sets 2min

    KIURUVEDEN KISAAJAT:

    SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

    CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
    2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

    BOX JUMP
    3x5, rest btw sets 2min

    BACK SQUAT
    4x3@up to 75-80%, rest btw sets 2min

    CLEAN PULL *full foot
    4x1@110% jerk-%, rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    8 WIDE GRIP LAT PULLDOWN
    15 1-ARM BANDED TRICEP PUSHDOWN
    60 sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä

    Rest as needed

  • Air squat & no-jump burpee Workout

    30s on - 30s off x10, alt between a & b:
    a) AMRAP air squat
    b) AMRAP no-jump burpee

    Tavoite: Verrytellään jalat askelkyykkyjen jäljiltä, ei tarvitse vetää all out. RPE7-8 eli toistomäärät pitäisi pystyä pitämään samana läpi treenin melko helposti.

  • 12.2.2024 HEAVY+/SUBMAXIMAL WEEK 7/9 Workout

    WARM UP n. 15-20min

    no shoes

    10 x 90/90 HIP SWITCH +
    6 x 90/90 HIP SWITCH & HIP UP +
    6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
    4 x 90/90 HIP SWITCH & PIGEON +
    4 x 90/90 HIP SWITCH & REACH +

    both side:
    20 HALF KNEELING HIP ROLL BACK +
    6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

    2 x
    6x SQUAT REACH +
    DOWNWARD DOG with 10x CALF PUMPING +
    6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
    WARRIOR I +
    WARRIOR II +
    REVERSE WARRIOR +
    TRIANGLE +
    REVOLVED TRIANGLE +
    LUNGE w / ANKLE TOUCH +
    2x HIP AIRPLANE +
    LUNGE position THORACIC LATERAL RAISE +
    1-LEG GLUTE STRECH w/ THORACIC ROTATION +
    2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

    KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

    5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

    3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

    3+3+3 x SNATCH DROP + OHS + TALL SNATCH

    3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

    3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

    1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

    1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

    1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

    1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

    4 x CLEAN + SPLIT JERK *split jerk both side

    PROGRAM 1

    TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    2-3x[1+1+1]@barbell, rest btw sets 1min

    BLOCK SNATCH HIGH PULL *full foot + POWER SNATCH 90° + SNATCH
    *barbell from power position
    2x[2+2+2]@barbell, 3x[1+1+1]@up to 65-72% sn-%, rest btw sets 2min

    BLOCK CLEAN HIGH PULL *full foot + POWER CLEAN 90° + CLEAN + JERK *split jerk both side
    *barbell from power position
    2x[2+2+2+2]@barbell, 3x[1+1+1+2]@up to 65-72 jerk-%, rest btw sets 2min

    PROGRAM 2

    SNATCH
    3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min

    PROGRAM 1 & 2

    BACK SQUAT + 5 BOX JUMPS
    1@up to 95% rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    8 WIDE GRIP LAT PULLDOWN
    15 1-ARM BANDED TRICEP PUSHDOWN
    40 sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä

    Rest as needed

    video: WIDE GRIP LAT PULLDOWN

    video: 1-ARM BANDED TRICEP PUSHDOWN

  • Saturday Madness Workout

    In teams of 2

    Buy in 1000m row/ski/2000m bike
    70 Pull-Up
    70 C&J 60/40kg
    70 Burpee Box Jump @60/50cm
    70 Wall Ball 9/6kg
    70 T2B
    Check out 1000m row/ski/2000m bike

    Timecap 35 min

  • Pressing Snatch Balance + Snatch Balance Strength

    4 sets:
    2 Pressing Snatch Balances + 2 Snatch Balances
    - Go by feel
    - Rest 2min btw sets