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

  • Penkkiveto ja Dippi Viikko 5 Workout

    25min laadukkaasti

    6-8 Hauiskääntö
    6-8 Ranskalainen punnerrus
    6+6 Yhden käden kulmasoutu
    Submax pito suorinkäsin renkaissa (lankussa tai dipin yläasennossa)
    90s Kevyt kone

  • ”Basic” vol. 91 Workout

    Emom 30

    1. 2-8 HSPU (strict, kipping, pike push ups, HR push ups)
    2. 20-30 sec Side plank w Dumbbell
    3. 15-25 Banded AirSquats
    4. 5-10 Straight hand Weighted Sit-ups
    5. Rest

  • "Young, Dumb & Broke" Workout

    25-20-15-10-5 Dumbbell Floor Press
    50-40-30-20-10 Dumbbell Reverse Lunges
    100-80-60-40-20 Line Hops over Dumbbell (single)

    Dumbbell 22,5/15kg

  • Gymnastic Workout

    Bar muscle up
    - tekniikkaosuus
    - 3-5 x 1-5 bmu/ banded/ jumping/ strict pull up

    5 rounds for quality
    1 + 1 heavy TGU
    3-8 kipping pull up/ butterfly pull up
    20 leg lifts over KB/ DB

  • "Buy, Buy, Buy" Workout

    AMRAP 5:
    Buy-In: 50/35 Calorie Row
    Into Max Rounds:
    30 Double Unders
    15 Front Squats 40/30kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 40/30 Calorie Row
    Into Max Rounds:
    30 Double Unders
    10 Front Squats 60/40kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/25 Calorie Row
    Into Max Rounds:
    30 Double Unders
    5 Front Squats 75/50kg

  • Warmup Workout

    8 min for quality
    45s erg
    20s+20s banded front rack stretch
    8+8 weighted thoracic rotation
    8 BB thruster

    weighted throracic rotation:

  • Thurster 1 RM Workout

    Find thurster 1 RM in five minutes

  • HANG SQUAT CLEAN Strength

    6-8sets:

    3-4 x 2 hang squat clean 70-80%
    3-4 x 1 hang squat clean 80-90%

    (above knee)

  • 18.9.2024 LIGHT-MODERATE-MAXIMAL WEEK 8/10 & PROG II - HEAVY-MAXIMAL WEEK 10/12 Workout

    MAXIMAL DAY 23/30

    WARM UP n. 15min

    no shoes

    TEE OMAT TAI

    YOGA WORKOUT /side *hold each pose for 10 seconds
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
    10x HIGH PLANK BIRD DOG
    10x/side QL SIDE BEND *light barbell
    20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

    video: BAND MONSTER WALK

    video: HIGH PLANK BIRD DOG

    video: QL SIDE BEND

    MUSCLE SNATCH + SNATCH BALANCE
    2x1[3+3]@barbell, rest btw sets 2min

    SNATCH
    2-3x3@barbell, 2x3x@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102%, rest btw sets 2min

    *Rovaniemen kisaajat:
    3x3@barbell, 2x3x@50%, 2x2@60%, 2@70%, 2@75%, 3x1@80%, rest btw sets 2min

    BLOCK BACK SQUAT °90
    2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    6x REVERSE HYPER with weight
    6x ROLL ABS / GHD SIT-UPS with weight

    Rest as needed

    KEHONHUOLTOA!

    PROG II - HEAVY-MAXIMAL WEEK 10/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    HEAVY-MAXIMAL DAY 29/36

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@88%, jerk-%, rest btw sets 2min

    CLEAN PULL *full foot
    2@100%, 2@105%, 2@110%, jerk-%, rest btw sets 2min

    SNATCH BALANCE
    2x3@barbell, 1@up to the maximum of the day, then do 1x2@80% of that max, sn-%, rest btw sets 2min

    FRONT SQUAT
    3x3@75%, fs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed

    KEHONHUOLTOA!

  • SQUAT SNATCHES Strength

    Squat snatch 8x1x85%