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

  • Deadlift Strength

    Deadlift
    3x3
    3+ reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

  • Back squat Strength

    Back squat
    3x3

    3+ reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

  • Ma 18.12.2023 ylimeno 1 Workout

    Suorinjaloin mave 3x10 / jalka
    -yhdellä jalalla

    Kiertäjät kyljellään 3x20 / käsi

    Lattiapenkki käsipainoilla 3x12-20

    Kyykky 3x12x50%

    Ojentajat kumpparilla / taljassa 3x20

    Jalkanostot maaten 3x30

  • Weighted Strict pull up Workout

    Weighted Strict pull up
    3x3

    2-3reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

  • Bench press Strength

    Bench press
    3x3

    3reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

  • OPTIONAL STRENGTH Strength

    Optional strength

    3x4 snatch grip deadlift (2s pause knee level)

    WEEK 1. 90-95% of snatch 1rm
    WEEK 2. 95-100% of snatch 1rm
    WEEK 3. 100-105% of snatch 1rm

  • Wod Workout

    20 min amrap
    20 Crossover
    15 V-up
    10 Burpee pull-up

    Scaled:
    4x 4 Singleunder+1 Crossover
    15 Sit-up
    10 burpee jumping pull-up

  • 12min EMOM: C&J Strength

    12min EMOM: C&J

    Increase the weight after 3 sets. Go by feel.

    Cleans are Squat Cleans and Jerks are anyhow.

  • BBC Weightlifting - Week 50, day 3 (viikko 16) Workout

    WARM-UP

    12-15 minutes for quality & minimum rest of:
    :45s bike
    10 Kettlebell deadlifts
    10 Kettlebell swings
    10 Goblet squats
    5+5 Scorpion stretches
    3-5 Power cleans
    3-5 Split jerks

    CLEAN AND JERK

    Build up to max weight for the day in a complex of:
    Clean pull + Power clean + Jerk. Stop once you can’t do power cleans anymore.

    STRENGTH

    Build up to 2 rep max front squat for the day.

    Alternatively you can do one open set @ 95%.
    Open set: max reps @ 95%.

    After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”:

    Epley’s formula:

    (Weight x Reps x 0,0333) + Weight
    = Estimated 1RM.

    (OPTIONAL) ACCESSORY

    Glute bridges,
    3-4 x 8 (easy)

    Banded hamstring curls,
    3-4 x 8/8 (easy)

    Aussie pull-ups with pause at chest,
    3-4 x 8

    Back extensions,
    Accumulate total of 70 reps

  • WOD Workout

    RX
    4 SETS; Rest 1:30
    2-4-6
    Push Jerk @85/60kg
    12-8-6
    Toes to Bar

    SCALED
    4 SETS; Rest 1:30 Between
    2-4-6
    Push Jerk60/43kg
    12-8-6
    Kipping Knee Raise
    Barbell unbroken is the goal
    One set is all 3 rounds
    RPE 9

    GOAL : sub 3 mins each set
    Total timecap: 18 mins