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

  • WOD: Twenty is Plenty Workout

    AMRAP20:
    25 / 20 cal machine
    20 wb (9 / 6)
    20 alt. db snatch (22,5 / 15)

    Tavoite:
    Pyri pysymään tasaisessa liikkeessä ja pitämään kierrosajat samana koko treenin ajan (=RPE 8).

  • 4.4.2025 Unknown Workout

    ...on whiteboard

  • 20.9.2024 LIGHT-MODERATE-MAXIMAL WEEK 8/10 & PROG II - HEAVY-MAXIMAL WEEK 10/12 Workout

    LIGHT DAY 24/30

    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

    10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
    5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
    5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

    video: SPLIT SQUAT ALT KB/plate HIP to HALO

    video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
    https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

    SNATCH *vanhat prosentit
    2-3x3@barbell, 2x3x@50%, 3x1@60%, 2x1@70%, rest btw sets 2min

    CLEAN + JERK *vanhat prosentit
    2-3x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min

    BACK SQUAT
    2x3@50%, 2x3@60%, rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    3 rounds: NO SHOES

    3@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
    60sec GHD SIT-UP HOLD

    Rest as needed

    KEHONHUOLTOA!

    PROG II - HEAVY-MAXIMAL WEEK 10/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MAXIMAL DAY 30/36

    SNATCH
    2x3@barbell, 1@MAX *work to a heavy single, then do 1x1@90% of that max, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@90% of that max, jerk-%, rest btw sets 2min

    FRONT SQUAT
    1@MAX *work to a heavy single, then do 1x2@85% of that max, fs-%, rest btw sets 3min

    HOX!
    *if you don't have energy, do only
    SNATCH max
    &
    FRONT SQUAT max

    SUPERSET: quality

    3 rounds, no shoes

    max reps ROLL ABS
    10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!

  • Bench Press (DELOAD) Strength

    5 sets of Bench Press
    Set 1: 3 @65-70%
    Set 2: 2 @70-75%
    Set 3: 1 @75-80%
    Set 4: 1 @80-85%
    Set 5: 1 @85-90%
    - Rest 2-3min btw sets

  • Pause Power Snatch Strength

    5 sets of Pause Power Snatch
    Set 1: 3 @ 65-75%
    Set 2: 3 @ 65-75%
    Set 3: 3 @ 65-75%
    Set 4: 2 @ 70-80%
    Set 5: 2 @ 70-80%
    - Rest 2-3 min btw each set
    - Pause at the knee on the way up for 2sec

  • Snatch Technique Workout

    4-5 sets:
    Snatch Deadlift + Hang Snatch High Pull + Power Snatch
    - Go by feel
    - Rest 2min btw sets

  • Narrow Grip Bench Press Strength

    4 sets:
    4 Narrow Grip Bench Presses @60-70% 1RM Bench Press
    - Rest 2min btw sets

  • Partner Workout Workout

    AMRAP 10:
    12/10cal Row
    - Partner holds Forearm Plank

    ———2min Rest———

    AMRAP 10:
    12/10cal Ski
    - Partner holds Wall Sit

    ———2min Rest———

    AMRAP 10:
    10/8cal AB
    - Partner holds Dead Hang

    Athletes can work only when the other is in hold
    Score:Total Calories

  • Walking Lunges & Romanian Deadlifts Strength

    3 supersets:
    12 Double DB Walking Lunges (AHAP)
    8+8 Double DB (Single Leg) Romanian Deadlifts
    - Rest 90sec btw sets
    - Use 1 set of DB's

    SCORE: Walking Lunge total kg

  • KBS & Burpee Broad Jump Strength

    3 sets:
    15 RU KBS (heavy)
    15m Burpee Broad Jump (jump as far as possible)
    - Rest 2min btw sets

    SCORE: Swings
    Comment: how many jumps / 15m