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

  • Optional accessory Workout

    Optional Accessory:
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed between

    1) 10-25 GHD Sit-Up
    2) 10+10 Lateral Flexion video

    RPE 3 to 4

  • WOD Workout

    3 rounds for time;
    10 DB Hang Power Clean + Push Press @22,5/15kg
    20 Burpees
    Rest 2:00 after each round
    Timecap: 16 mins

    Goal: UB HPC + Push Press and 20 burpees without stopping
    Rx+: 1-5 x Bar Muscle-ups to start each round, 25kg DBs

  • "Lethal Weapon" Workout

    AMRAP 20:
    1 Round of "The Chief"
    200 Meter Run/ 250m Row/ 12/9 cal AB
    2 Rounds of "The Chief"
    200 Meter Run/ 250m Row/ 12/9 cal AB
    3 Rounds of "The Chief"
    200 Meter Run/ 250m Row/ 12/9 cal AB
    ...
    [Continue to Add 1 Round of "The Chief"]

    1 Round of "The Chief":
    3 Power Cleans 60/40kg
    6 Push-ups
    9 Air Squats

  • 23.9.2020 Vi ska Kyykka! Workout

    Kyykky 6 x 2 x 80%

    Raakarive + työntö

    2+1x60%, 2+1x65%, 2+1x70%, 2 + 1 x 75%

    Tempaus taskulta
    2 x 1 x 65%
    2 x 1 x 70%
    2 x 1 x 75%
    2 x 1 x 80%

    Tiukat jalannostot 4 x 12

    Suorinjaloin mave käsipainoilla 4 x 12

  • Snatch (technique) Workout

    Every 90s. x6
    2 Pause Snatch
    * 3s. pause Hang position (Knee Level)
    * 3s. pause High Hang position

    And then..

    Evey 90s. x6
    2 Snatch balance
    (from rack)

  • 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