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

  • Voimanosto: ma 4.11.2024 penkki Workout

    Penkki 4x5 (40-50-60-70%), 75%x amrap
    -4x5 sarjat stopeilla

    Kapea penkki 5x10-15

    Takaolkapääsoutu x15-20
    Ojentajat käsipainoilla maaten x10-15
    Hauiskääntö levytangolla x15-20
    -kierros yhteen putkeen
    -5 kierrosta

  • Treeni 4 (PE) Workout

    Warm Up
    3-5 min bike erg + some overall mobility
    then 3 sets
    3-5 reps of each movement
    rdl/clean dl/clean pull
    hang muscle clean/hang power clean/tall pc
    front squat
    pp/pj/sj
    then start to climb up to starting weight

    Weightlifting
    Clean&Jerk
    8 sets every 20sec
    1 rep @65% (do pc/pj first 5-6 reps and last 2-3 reps as squat clean&split or push jerk)

    rest 2 min

    6 sets every 30sec
    1 rep @75% (1-3 pc&pj and 3-5 sc+jerk)

    rest 2 min

    4 sets every 45sec
    1 rep @85% (all reps sc+jerk)

    Strenght

    4x10 front rack elevated reverse lunges (seiso 2x15kg kiekkojen päällä ja siitä vuorojaloin)
    ei isoja painoja ja jos lonkat/sisäreidet tiukalla vedä ilman koroketta. Tää hieman kiristelee alkuun kun tulee normaalia
    laajempi askelkyykky liikerata.
    painot max.80kg miehet ja naiset 60kg
    keskity laadukkaaseen liikkeeseen ja tasapainoon. Nousevalla kuormalla edeten.
    rest 2-3 min bwn sets

    Metcon
    21-15-9 reps for time
    alt hand db hang clean&jerk with rx weight
    toes to bars
    63-45-27 reps of double unders
    (masters 45/scaled reps 19-13-7 reps or 15-12-9 reps) (tupla toistot tavoite siis tripla määrä suhteessa ttb/db movement)
    goal is unbroken sets of both movements.
    Grip burner, muista ettet saa pudota tangosta eli turvallisuus!

    Accessory again
    3 Sets
    10-12 GHD Hip Extension w/10 second pause at the top of the last rep.
    :15-20 Copenhagen Plank (each side)

  • Rope climb tech Workout

    Ennen köysilukon harjoittelua:
    Modified rope climb 2 x 3-4
    Roikunta köydessä 3 x 10s
    Roikunnasta polvien nosto ylös 3 x 3-5

    Rope tekniikka n.15-20min
    - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen.
    - Voi käyttää bokseja apuna.

  • Thruster Strength

    Thurster 3 x 3

  • Overhead Squat Strength

    3x3 OHS (80-90% of 1rm)

  • Day 45 Strength

    5x3 Jumping Back Squats @ 25-30% of max Back Squat

  • 031124 SPORT Workout

    A) Power clean ladders
    3-2-1 for time @70-75-80% 1RM
    Rest 2min
    3-2-1 for time @75-80-85% 1RM
    Rest 2min
    3-2-1 for time @80-85-90% 1RM

    B) 3 rounds for time (with partner)
    50 wall ball 20/14
    30 toes to bar
    20 burpee box get over 40"

    *Share repetitions with partner

  • WARM-UP Workout

    5-10min Row/Airbike/Bike
    Then 3 rounds:
    5+5 DB Hang C&J
    5+5 Windmill video
    10-20 Banded Good Morning video
    5 Vertical Jump

    Snatch Drills video

  • “Tommy Mac” Workout

    CONDITIONING
    “Tommy Mac”

    2 Rounds for time
    12 Burpees
    12 Thrusters 
    12 Burpees
    12 Power Snatches 
    12 Burpees
    12 Push Jerks 
    12 Burpees
    12 Hang Squat Cleans 
    12 Burpees
    12 Overhead Squats 

    Overall RPE 4

    Loadings

    Rxd: 52,5/35kg
    Masters: 45/32,5kg
    Tailored: 40/30

  • Accessory work Workout

    5 rounds, rest as needed:

    5sec Banded Core Hold
    10 Banded Pull-Aparts

    RPE 3