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

  • STRICT HSPU PROGRESSION Level 3 Workout

    LEVEL3
    For athlete who has 5 or more strict unbroken hspu’s

    1 x max rep unbroken set of strict hspu
    
4 x 40% reps of max set
    
*Every 2min

    *Use a mat or abmat + plates on the sides

  • Deadlift 3 RM Strength

    Deadlift 3 RM

  • Lockdown Program- Day 9 Workout

    Part A

    A.dvanced:

    2 down one up pistols 5-10 reps each leg

    Intermediate:

    heel raised

    Beginner:

    doorframe assisted

    3 rounds

    Progression: complexity of movement, tempo on the way up ensuring perfect knee alignment

    Part B

    tempo contralateral split squat (goblet for beginner)

    6 reps each leg

    4 sec down 4 sec hold explode up

    5 sets

    Progression: small increase in number of eepetitions, large increase in total time under tesnion per set

    Part C

    EMOM 20min

    EVEN single arm swings

    ODD max height jumps X 5

    choose a number which allows to keep intensity of each swing, big focus on antirotational strength at the top and bottom of thw swing

    Part D

    floor hamstring curls or walkouts X 6-9 into 6 reverse Nordics 3 rounds increase distance on reverse nordics

    Part E

    2min side hold each arm

    20 russian twist each side after both holds

    3 rounds

    Progression: increase in number of repetitions per set"

  • 16 kierrosta hupia Workout

    16 kierrosta hupia

    8 rounds of:
    10/8 calories bike
    10 Toes to bar

    TC: 12 min

    REST 3 min

    8 rounds of:
    10/8cal row
    10 American KBS 24/16 kg

    TC:12 min

    *osa porukasta aloittaa pyörä-osiosta, osa soudusta.

  • clean & jerk (BARBELL CLUB) Strength

    2 cleans + 1 jerk x 6

  • Conditioning 15-11-2020 Workout

    AMRAP 2:00
    Max Calories Row
    Rest 60s

    AMRAP 2:00
    Max Calories Bike
    Rest 60s

    AMRAP 2:00
    Max Mountain Climbers
    Rest 60s

    AMRAP 2:00
    Max Power Cleans @ 60/42.5kg
    Rest 60s

    AMRAP 2:00
    Max Front Squats @ 60/42.5kg

    Options:
    - Russian KBS for Power Cleans
    - Goblet Squats for Front Squats

  • ”Wade” Workout

    ”Wade”

    5 kierrosta

    11 käsipainotempaus
    12 1-käden käsipainothruster
    11 lisäpainoleuanveto

    22,5/15kg

  • 3x30 Banded pull aparts Workout

    • 1min Rest btw

  • Snatch Workout

    Warm up:
    3 x 5 Narrow grip OHS (kavenna otetta jokaiseen sarjaan)
    2 x 5 Snatch push press BTN
    2 x 5 Snatch balance (lähtö varpailta)
    2 x 5 Snatch pull
    2 x 5 Power snatch
    3 x 3 Squat snatch

    Snatch:
    3 @50%
    3 @55%
    3 @60%
    3 @65%
    2 x 3 @70%

  • 9.9.2020 Vi Ska Kyykka! Workout

    Kyykky 6 x 2 x 80%

    Rive kyykkyyn + samaan vauhtiin kyykkyyn työntö
    5 x 2 x helpot

    Tempaus taskulta
    2 x 1 x 55%
    2 x 1 x 60%
    2 x 1 x 65%
    2 x 1 x 70%

    Tiukat jalannostot
    4 x 10

    Suorinjaloin mave käsipainoilla 4 x 12