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

  • Bench Press & Bent Over Row Strength

    5 sets of 10 Bench Presses + 10 Bent Over Rows
    Set 1: @55%
    Set 2: @60%
    Set 3: @65%
    Set 4: @70%
    Set 5: @75%
    - Rest 2min btw sets
    - Choose weight for Bent Over Row
    - Score: Bench Presses

  • Quads - Shoulders - Core Workout

    3 - 5 rounds of

    A.
    12 rep Elevated Heel Kettlebell Quad Squats+20 sec ISO Hold

    B.
    20 Alt. DB Arnold presses
    20 Alt. ISO Hold DB reverse flys

    C,
    10-20 sec Hollow Flutter Kicks
    Rest 10 sec
    10-20 sec Hollow In & Outs
    Rest 10 sec
    10-20 sec Max V-Ups

  • 50 Pullups Progression Workout

    https://www.50pullups.com/

  • Clean Complex Workout

    Clean complex: (10-15min)

    1 Clean pull +
    2 Tall clean +
    2 Push jerk in split

    Huom! Kevyt ja tekniset painot. Kompleksi toimii lämmittelynä raskaampia nostoja varten.

  • WOD Workout

    Emom 12

    1) 7-10 Boxihyppyä
    2) 1-3 Köysikiipeilyä

    2min tauko

    Emom 12

    1) 4-6 Devil's pressiä
    2) 10 KK/KP riveä kyykkyyn riipusta

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    AMRAP 20 mins with partner

    Partner A - Row for cal

    Partner B
    1 Rope Climb
    10 DB Thrusters@ 2x 22,5kg/15kg
    20 Sit-Ups
    Goal : 7+ rounds
    When Partner B finished then you switch!

    Score : Total meters and total rounds

  • Split jerk Strength

    Split jerk telineeltä

    2x3 @75%
    2x2 @vähän lisää
    2x1 @haastava

  • 15.11.2023 Workout

    MODERATE-HEAVY WEEK 5/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
    5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
    8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
    6 DROP to SPLIT *unweighted
    12 SHOULDER TAP IN PIKE

    video: ADDUCTOR ROCK BACK w/ REACH THROUGH

    video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

    video: BANDED SIDE STEP

    video: PLANK with banded HIP FLEXOR

    video: DROP to SPLIT

    video: SHOULDER TAP IN PIKE

    NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
    1-2[3+3+3]@barbell, rest btw sets 1min

    NINJA SNATCH + SNATCH
    2+1@barbell, 2+1@50%, 2+1@60%, 2+1@70% rest btw sets 2min

    SNATCH
    1@74%, rest btw sets 2min

    NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
    1-2[3+3+3]@barbell, rest btw sets 1min

    NINJA CLEAN + CLEAN + JERK
    1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, 1+1+1@75%, 1+1+1@80%, rest btw sets 2min

    CLEAN + JERK
    1+1@up to 95%, rest btw sets 2min

    FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
    3@up to 75-80%, rest btw sets 2min

    CLEAN PULL *full foot
    2x2@100-105% jerk-%, rest btw sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    5 PENDLAY ROW *barbell + weight
    6 HIP THRUST *barbell + weight
    5+5 DB L SEATED PRESS / BENCH SEATED PRESS
    6@~61-67% bw LAT PULLDOWN *lapiokahva

  • Power clean + Front squat Strength

    9sets:

    2 power clean + 3 front squat ( 70-85% of pc 1rm)