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

  • ”48” Workout

    1,6km Juoksu
    24 Kahvakuula heilautus pään päälle16/24kg
    1,6km Juoksu
    24 Kahvakuula heilautus kasvojen tasolle 16/24kg
    1,6 km Juoksu

    Suosittelemme painoliivin käyttöä

    Aikaraja 60 min

  • WARM UP Workout

    30s ON / 30s OFF

    3-4rounds:
    1) shuttle run
    2) air squat
    3) bike
    4) push press

  • 5.6.2024 MAXIMAL WEEK 14/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
    15 x HIP RAISE with PULLOVER *plate
    10 x SPANISH SQUAT
    16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

    video: SPANISH SQUAT

    video: WALL WALK STEP-UPS ONTO PLATE

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

    10+5 x RDL + FRONT SQUAT

    3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

    2+2+2+2+4 x
    MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

    2x[1+1+1+1] x
    TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

    2x[1+1+1+1] x
    TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

    SNATCH
    2x3@barbell, 5x3@up to 85% sn-%, rest btw sets 2min

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell, 4-5x1x[1+1]@up to 80, 2x2x[1+1]@85% jerk-%, rest btw sets 2min

    CLEAN PULL *full foot
    4x1@120% jerk-%, rest btw sets 2min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2-3 rounds: NO SHOES

    8x PENDLAY ROW
    8x DIP / BENCH DIP
    8+8x HIGH PLANK BANDED HIP FLEXOR
    8× PUSH UPS

    Rest as needed

    video: PENDLAY ROW 0:57

    video: HIGH PLANK BANDED HIP FLEXOR

  • Power clean Strength

    8sets:

    4x2 power clean 70-80%
    4x1 power clean 80-90%

    Drop&GO!!

  • 16.8.2024 "Optional Core" Workout

    3 - 4 Rounds :

    15 GHDSU Shoulder on Hip Line
    10+10 Side Crunch

  • Intervals Workout

    3-4sets:

    20m Db fr walking lunge
    15 Db bench press @22,5/15kg
    10 ttb

    rest 2min between rounds

    Target under 2-3min / scale weight or rep scheme if needed

  • 6x6 Deadlift (vol1.8) Strength

    • @60% of 1RM
    • Explosive lifts (means 1sec up, rather than 3s).
    • Slow and controlled down (2-3sec)
    • Deadstop lifts, NO TNG!!!
    • 2min Rest

  • Voimanosto: ma 5.8.2024 penkki Strength

    Penkki 2x95%

    Kapea penkki 3x6x70-80%

    Vipunostot taakse 5x15

    Vipunostot maaten 2x20

  • 10.8.2024 3 Rounds "What's Risto Doing" Workout

    3 Rounds Of :

    AMRAP 1:30
    5 Power Snatch 50/35kg
    5 Bar Facing Burpees
    5 CTB

    Rest 90s

    AMRAP 1:30
    5 Overhead Squats 50/35kg
    5 Box Over Jumps 24"/20"
    5 TTB

    Rest 90s

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1 min rowing
    1 min ski erg
    10m inch worm
    10-15 push ups
    10+10 single leg rdl
    10 weighted pause hip bridges
    1:00 Plank Hold

    Strenght
    Deadlift 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes
    Bench Press 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes

    Metcon
    For time
    21-15-9 reps
    dumbbell snatch @15/22.5kg
    lateral burpee over dumbbell
    rest 3 min
    9-15-21 reps
    lateral burpee over dumbbell
    dumbbell snatch @15/22.5kg

    Masters 45+/scaled version 15-12-9 and 9-12-15 reps.
    Time target per set 4.5-5.5 min.

    Optional Accessory Work
    2-3x8+8 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
    2-3x8 tempo db bench press (2-3 sec lowering down)
    2-3x20-30 weighted russian twits + 10-15 slow knee tucks
    rest as needed