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

  • Ke 19.7.2023 penkki Strength

    Penkki 2x8x75%

    Pystypunnerrus käsipainoilla 3x8-15
    -lattialla istuen

    Vipunostot maaten 3x20
    -kevyt / venyttävä

    Vipunostot sivuille 3x20

    Kiertäjät kyljellään 3x20 / käsi

  • WOD Workout

    Partner Workout
    AMRAP x 21 MINUTES*
    40/35 Cal Bike/Row/Ski
    100 Double Unders/ 150 Single Unders
    20 Up-Down Pull-Ups
    *Split work as needed. P1 works while P2 rests.

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10/10 Seated Single Leg Lifts
    MIN 2 - Band Tricep Stretch
    MIN 3 - :45 EZ Jog (Nasal Only Breathing)

  • 170723 Maanantai B Workout

    DELOAD WEEK

    Every 3min for 3 rounds
    12 box jump 60/50
    9 deadlift 50/35
    6 bar over burpee

  • BBC Weightlifting - Week 7, day 1 Workout

    WARM-UP

    3x
    15/12 Calories row
    10 Box jump over with stepdown
    10 Lu raises (light)
    6 Snatch grip upright row
    6 Overhead squats
    6 Sotts press
    3 Slow snatches
    :20s L-sit hang

    SNATCH

    

4 Rounds of:

    3 sets of 2 snatches @ 82-85%
    Lift every :30s.
    Rest 2:00 minutes between rounds

    CLEAN AND JERK


    10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk.
    82-85% of jerk 1RM.
    Lift every 1:30

    STRENGTH

    

    Push press,
    2 x 4 @ 78%
    2 x 4 @ 80%
    4 @ 82%
    4 @ 85%

    Snatch grip deadlifts,
    6 x 4 (hard)



    
ACCESSORY

    Seated shoulder press (no back support) with dual dumbbells,
    4 x 10 (hard)

    Chest supported bilateral row with dumbbells,
    4 x 10 (hard)

    Hamstring raise,
    4 x 10 (hard)

    Meadow raise,
    4 x 8 (hard)

    Elevated feet plank hold,
    4 x 1:00 min.

    

(OPTIONAL) CONDITIONING

    For time:

    4 Rounds for time:
    500/400m row
    9 Power cleans 70/50kg
    9 Thrusters 70/50kg
    Rest 2:00 min between rounds

  • VOIMA/TEKNIIKKA Strength

    Clean and Jerk
    EMOM x 10: 1 Squat Clean and Split Jerk

  • SKILL Workout

    pull up/C2B skills

    E2MOM, 5 rounds
    3-12 pull up/c2b
    10-20 wall balls

  • WOD Workout

    RX
    EMOM x 18 MINUTES
    MIN 1 - AMRAP of...2 Kipping Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
    MIN 2 - 1:00 KB Farmers Hold @Heavy
    MIN 3 - Rest Walk/ Jog

    SCALED
    EMOM x 18 MINUTES
    MIN 1 - AMRAP of...2 Kipping Pull-Ups + 3 Knees to Chest + 4 Up-Downs*
    MIN 2 - 1:00 KB Farmers Hold @Mod-Heavy
    MIN 3 - Rest Walk/ Jog
    Pick up where you left off.
    * RPE:7

    EMOM x 8 MINUTES
    MIN 1 - :45 Foam Roll Lats and/or Hamstrings
    MIN 2 - 10/10 Seated Single Leg Lifts

  • Hspu practice + For quality Workout

    Hspu practice for 15min

    For quality 25min

    1) 10-20cal machine
    2) 3-10 hspu
    3) 10-20m walking lunge
    4) 20-40m prowler push

  • Maanantai 3.7.23 FN Workout

    Warm Up
    3 rounds
    1 min cardio
    6+6 RDL
    6+6 hang pc + pp
    12 goblet squats
    then some mobility& barbell prep for complex and warm up lifts

    Strenght
    6 sets
    1 power clean + 3 front squats + 1 split jerk
    build to heavy complex, starting at 60-65% of 1rm clean&Jerk
    rest 1.5-2.5 min bwn set

    Metcon
    For time
    50 walking lunges with 1 db on shoulder @10-15/17.5-22.5kg
    50 toes to bars/ 60 v-ups / 70 alt leg v-ups
    50 walking lunges with 1 db on shouder

  • 070723 Perjantai B Strength

    3 rounds for quality
    5-4-3 overhead squat
    8-10 snatch grip bent over row