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 - Day 1 Workout

    A) Snatch

    Snatch, nousu raskaaseen 1RM 12 minuutin aikana.
    Sitten, 5 x 1 @ 75%. EMOM.

    B) Clean

    Clean, nousu raskaaseen 1RM 12 minuutin aikana.
    Sitten, 5 x 1 @75%. EMOM.

    Optional:

    C) Front squats

    Nousu raskaaseen, mutta hyvin liikkuvaan ykköseen. Ei grindausta.
    Sitten, 2 x 2 @80%

    D) Accessory

    3-4 Rounds of:
    30 Weighted back extensions
    20 GHD Sit-ups
    10 Dual DB muscle snatch
    Lepo 60-120s kierrosten välissä.
    Kunnon polte

  • 12min. Workout

    4 C2B/Pull up
    6 Air squat
    4 T2B/Knee rises
    6 Air squat

    • Go moderate pace.

  • EMOM x10 Workout

    EMOM x10:
    1 Clean pull
    1 Low Hang squat clean
    1 Split jerk

    • easy/moderate weights
    • Focus on technique

  • EMOM 30min Workout

    1. WB 40s
    2. 6 T2B, rest of the min DU
    3. rest

  • 11.1.2021 SQUAT STRENGTH PROGRESS 1/12 Workout

    LÄMMÖT
    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds: 📽
    8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
    5 + 5 Bird Dogs, hold 2 sec
    10 Goblet Squat (kanta korokkeella)

    1-2 rounds: Jerk grip
    4 x Sotts Press, Hold 2 sec (FrontRack) - keppi
    4 x Tall Power Jerk (Standing On Toes)
    4+4 Jerk From Split (Behind The Neck)
    4+4 Tall Split Jerk (Standing On Toes + BB On The Head)

    TAKAKYYKKY
    4@50%, 8@60%, 4@70%, 8@60%, 4@70%, 8@60% pal. 2-3min

    TYÖNTÖ NISKASTA teline/pukit
    3x1@nousu 50%, 2x3@50%, 3x3@60% pal. 2min

    VAUHDITON TASAJALKAHYPPY 3x3 pal. 2min

    EPÄKÄSVETO + TY-VETO NIVUSELTA
    3[2+3]@60 ty-% pal. 3min

    OHEISHARJOITTEET 2 kierrosta: 📽
    6 + 6 LANKKUSOUTU, kuminauha
    50 VATSAT, VUOROTELLEN NILKKOJEN KOSKETUS

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. moniste

  • Morning Intervals Workout

    A.
    A1. In a 2min window
    20/15 Cal Echo Bike
    + Max reps Burpee

    Rest 2min

    A2. In a 2min window
    Do the amount of reps Burpee from A1.
    + Max Cal in the remaining time

    Rest 2min

    B.
    B1. In a 2min window
    20/15 Cal Row
    + Max reps Wall Balls

    Rest 2min

    B2. In a 2min window
    Do the amount of reps Wall Balls from B1.
    + Max Cal in the remaining time

    Rest 2min

    C.
    C1. In a 2min window
    20/15 Cal BikeErg
    + Max reps Box Jumps

    Rest 2min

    C2. In a 2min window
    Do the amount of reps Box Jumps from C1.
    + Max Cal in the remaining time

    Rest 2min

    D.
    D1. In a 2min window
    20/15 Cal SkiErg
    + Max reps DB Snatches

    Rest 2min

    D2. In a 2min window
    Do the amount of reps DB Snatches from D1.
    + Max Cal in the remaining time

  • 21-15-9 Workout

    21-15-9

    Power clean & Push press for time:

    Power clean 50/35 kg
    Push press 50/ 35 kg

    TC: 12 min

  • Extra Credit 13-01-2021 Workout

    Bicep 21s: 3 x 21. Rest 90s.
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Lockdown 17.4.2021 Workout

    Suositellaan ulkona tehtäväksi <3

    Alkulämmittely:

    2 kierrosta
    1 min hölkkää (sisävaihtoehto 30 X-hyppy)
    10 x askelkyykystä rintarangan kierrot
    10 x rapuvenytys
    10 x lonkan kierrot istualtaan
    10 x kyykystä varpaille nousu

    Treeni:

    For time:
    10 Burpees

    10 Burpees
    25 Sit ups

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps
    100 Air squats

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps
    100 Air squats
    500 m run (sisävaihtoehto 50 burpee + välineen yli hyppy ;D)

  • Accessories Workout

    3-4 RFQ:
    15 Strict Press (barbell)
    10 Parallette Push-ups (box elevated feet)
    15 Banded Tricep Pushdows
    - You choose weight
    - Unbroken sets