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

  • ”Goblettihelvetti” parin kanssa Workout

    Toukokuun Wodliiga

    ”Goblettihelvetti” parin kanssa

    0-15 min

    8 kierrosta

    15/12 kaloria soutu
    10 yleisliikettä soutimen yli

    Suoritetaan, vuorotelleen niin, että yksi tekee kokonaisen kierroksen. Molemmille tulee 4 kierrosta ja yhteensä 8.

    Jonka jälkeen:

    Maksimi toistot synkro gobletkyykky kahvakuulalla 24/16kg

    Skaalattu: 16/12kg ja 8 yleisliike
    Alle 18 v: 16/12kg
    50+: 16/12kg ja 8 yleisliike
    Skaalattu 12/10kg

  • 8.5.2024 Clean Complex Workout

    Floating Clean Pull + Power Clean

    6 x ( 3 + 1 ) Start @ 70% Power clean & Building

    Go Every 2:30

  • Partner WOD Workout

    Partner WOD

    60 Cal.
    60 Wall Balls
    60 Partner Situps (ball over box)

    Run 600m (together)
    60 Burpee Box Jump Overs
    60 Partner Pushups

    60 Cal.
    60 Toes-to-bar
    60 Burpee over Partner (plank)

    Run 600m (together)
    60 DB Snatches 22,5/15kg
    60m Single Arm Overhead Walking Lunges
    +
    Max Cal. Until the clock hits 45min

  • AMRAP 10 Workout

    2-4-6-8…
    Box jump-overs (51/61 cm)
    30m DB farmers carry (22,5/32 kg)
    – Use two DBs.
    – Step down from the box.

    Scaled Wod
    AMRAP 10:
    2-4-6-8…
    Box step-overs
    30m DB farmers carry
    – Use two DBs.
    – Step down from the box.

  • DU tech 10-15min Workout

    • Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

  • Strength Workout

    3-4 rounds of:
    6-8 Ring dips
    12-15 Banded tricep pushdown
    8-10 single arm seated dumbell Strict press

  • BBC Weightlifting - Maanantai Workout

    WARM-UP

    3-5 Min erg of choice.
    Then 2 x 5 each movement:
    Muscle snatch from hips
    No feet hang muscle snatch
    No feet hang power snatch with pause @ catch
    No feet hang power snatch with pause @ catch + squat
    Snatch with pause @ knee and catch

    SNATCH

    Primer,
    Snatch + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

    Worksets,
    4 x 2 snatches @ 88%
    Rest 2:00 min between sets

    CLEAN AND JERK

    Primer:
    Clean pull + Hang clean + Split jerk with 2s pause at catch.
    Climb up to workset weight.

    Worksets:
    Hang clean & jerk,
    5 x 1 @ 93%
    Lift every 2:00 min.

    STRENGTH

    Hatch, 7/1

    Back squat,
    5 @ 70%
    5 @ 80%
    2 @ 85%
    3 @ 90%
    1 @ 100%

    Front squat,
    5 @ 65%
    4 @ 75%
    4 @ 80%
    4 @ 85%

    (OPTIONAL) BONUS

    Push press,
    4 x 4 @ RPE 8-9

    Pull-ups,
    3-4 x Max reps (Use bands if needed. Target rep range 8-12

    Core:
    3 Rounds of:
    20 V-ups
    30 Flutter kicks
    20 Candle stick toe touches
    Rest 1:00 min between rounds.

  • Lepopäivä Workout

    Rest day - what did you do?

  • Strength Workout

    
Squat Clean Heavy Double
    - 7-8 sets to build up
    
- NO tng

    - add weight each set
    - 2 mins rest btw heavy sets

  • 17.5.2024 HEAVY WEEK 11/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    1 rounds

    20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

    5-8 x DB Z PRESS + 5-8 x LU RAISES

    8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

    8 x /side SINGLE LEG RDL with ROTATION +
    16 x /side CROSS CHOP +
    8 x SUMO DEADLIFT *plate/db

    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

    5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

    3+3+3+3 x
    SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

    3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

    3 x [1+1+1+2+2] x
    SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

    3 x [1+1+1+4] x
    SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

    A) BENCH PRESS
    2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
    *target load of max ~90%, rest btw sets 3-4min

    B) SPLIT JERK *split both side *rack/blocks
    1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
    *target load of max ~90%, rest btw sets 3-4min

    C) SNATCH BALANCE + OHS *rack
    1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
    *target load of max ~90%, rest btw sets 3-4min

    SNATCH
    2x3@barbell, 3x3@up to 65-70% sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side
    2x2x[1+1]@barbell, 2x1x[1+1]@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min

    D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
    *target load of max ~90%, bs-%, rest btw sets 3-4min

    NO SUPERSETS

    su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

    SNATCH *nousu aloituspainoon
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

    CLEAN + JERK *nousu aloituspainoon
    2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

    FRONT SQUAT
    3x3@työnnön aloituspaino, rest 2min