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

  • 17.6. Wod Strength

    WU:
    400m Run / Row
    + 3 rounds:
    10 Air Squat
    5 Burbee

    3x10 Strict Press (55-65%)
    90s - 2min REST

    Every 2 minutes:
    4x2 Split Jerk (70%)

    EMOM20:
    1. 1-2 Rope Climb
    2. 6-10 Toes to rings
    3. 30-50 DU
    4. 6-8 Box over Burbees
    5. REST

  • Ke 3.11.2021 perus: penkki Strength

    Sotilaspenkki käsipainoilla 5x12-20
    Facepulls 5x12-20 (vuorotellen)

    Penkki 3x1x90%

    Kulmasoutu 5x6–12
    -🍑 kiinni seinässä!!

    Painijan kyljet 3x10 / puoli

    Jalkojen/polviennostot roikkuen 3x20

  • Heavy Conditioning Workout

    Every 1:30 x 6 Rounds:
    10 Burpees
    5 Deadlifts
    - Start @70% and build up over the 6 rounds.
    Score: Total kg

  • Snatch Balance Strength

    3x3 Snatch Balance @60-70% of 1RM Snatch
    - Rest 2-3min
    - Carry the speed from drop snatch over to the snatch balance - locking those arms and getting the weight into the legs quickly and controlling it into the bottom position!

  • Optional accessory Workout

    3rds:

    10+10 copenhagen adductor
    8+8 weighted box step ups - lower leg slightly touches the ground
    10+10 banded monster walks

  • Lepopäivä Workout

    Rest day - what did you do?

  • 13.10.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:

    5 + 5 THORACIC ROTATION SQUAT

    30 sec HANDSTAND HOLD

    5 + 5 SIDE PLANK ROTATION

    5 + 5 HIP AIRPLANE

    --

    JERK GRIP
    6+3+3 Front Rack Elbow Rotation + Strict Press + Push Press

    3 Stepping Split Jerk molemmat puolet

    3+3 Stepping Split Jerk (Standing On Toes + BB On The Nose) + Split Jerk molemmat puolet

    3[1+1+1] Split Jerk + Jerk From Split + Split OH

    2+2+2 Tall Squat Jerk (Standing On Toes + BB On The Nose) + Pause (dip) Power Jerk + Power Jerk

    2+2+2+2 Front Squat + Sotts Press + Push Press + Squat Jerk

    STRICT PRESS + PUSH PRESS
    2+2@36%, 2+2@41%, 1+2@46% 1+2@51%, 1+2@56% ty-% pal 2min

    SPLIT JERK BTN (niskasta)
    2x3@nousu 50%, 3x3@55%, 2x2@66% 2x2@71%, 3@76%, 2@81%, 2@86%, (2x1@91%) pal 2min
    (*)- jos kuleksii

    BACK SQUAT
    3@50%, 3@65%, 2x3@75%, 2@85% pal 2min

    SNATCH HIGH PULL + PULL Below Knee (full foot)
    2x1[1+2]@91-96%, 1+1@101-106%, 1+1@106-111% te-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta

    8-12 PULLOVER - penkillä selällään tee puolet liikkeestä suoralla kädellä ja toinen puolikas koukistuksella pään ohituksen jälkeen

    8-12 SUMO DEADLIFT, DB/KB

    8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

    8-12 VARPAILLE NOUSU YHDELLÄ JALALLA, DB/KB - ota kuorma molemmille käsille ja koukista hieman toista polvea niin, että seisot yhden jalan varassa. Nouse rauhallisesti ja hallitusti yhden jalan varpaille ja palauta alkuasentoon

  • Squat Clean (week 10) Strength

    5 Sets of Clean
    Set 1: 2 @75% of 1RM Clean
    Set 2: 2 @80%
    Set 3: 2 @85%
    Set 4: 2 @90%
    Set 5: 2 @90+%
    - Rest 2min btw sets
    - No TnG

  • Olympic Lifting 03-10-2021 Workout

    Power Snatch + Hang Power Snatch
    - 1 + 1 = 1 set
    - 3 work sets after 4-5 warm-up sets
    - Option: Technique with stick or light bar

  • 270117 vol.2 Strength

    Stamina
    EMOMx10: 6 Power Snatch + 6 OHS