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

  • Bench press Strength

    Bench

  • Snatch complex Strength

    9sets every 90s:

    4x 2 power snatch + 1 hang squat snatch 65-75% of 1rm power snatch
    5x 1 hang power snatch + 2 hang squat snatch 75-83% of 1rm power snatch

  • Back Squat 6-5-4-3 AHAFA Strength

    Back Squat 6-5-4-3 AHAFA, rest as needed

  • Snatch Conditioning (9min) Workout

    Every 1:30 x 6, alt btw A & B:
    A) 5 TnG Power Snatches 43/30kg
    B) 5 Overhead Squats 43/30kg

  • Pause Power Snatch + Power Snatch Strength

    Sets 1-2: 2 Pause Power Snatches + 1 Power Snatch @60%
    Sets 3-4: 2 Pause Power Snatches + 1 Power Snatch @65%
    Sets 5-6: 1 Pause Power Snatch + 1 Power Snatch @70%
    - Pause below the knee
    - Rest 2min btw sets

  • 4.11.2023 Deadlift Strength

    Deadlift ( Deadstop cannot drop barbell )

    3-3-3-3 ( RIR 1+ last set )
    1-1-1-1

    Go Every 2:30

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min ski,row,ski
    1 min jump rope (du's or crossover single unders)
    6+6 reverse lunge + knee raise
    4-6 burpee pull ups
    10-15 L-sit hold on rings

    Strenght
    Weighted Pull ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
    rest as needed bwn sets

    Gymnastic Strenght/Stamina
    Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
    1-2x7 reps / 2-3x6 reps / 2x5 reps / 1x4 reps
    Total volyme is 33-46 reps.
    or
    2x3 reps + 4x2reps + 3x1 rep
    Total volyme is 17 reps.
    rest as needed bwn sets
    Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
    on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

    after muscle muscle ups etc start some barbell prep for c&j and get ready for workout. Try to hit it as 80-85% effort on.
    eli pieni kisavara pitää jäädä mut reippaalla harjoitus tahdilla. Huomenna hengitetään vähän reilummin.

    Metcon
    4 rounds for time
    2-3 rope climbs (target under 1 min each time those climbs)
    4-5 devils press @2xRX Dumbbells

    rest 5 min

    For time
    5 rope climbs
    8-10 Devils press @2xRX Dumbbells

    time target first part 7-9 mins and second 4-6 minutes.

    Accessory Work
    Perform 12-15 minutes easy rowing or ski and do 10-20 pistol squats evety 3 minutes.
    or
    Practise Pistol Squat for 15 minutes as skill training and mix some cardio there if its smart.

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

  • 2.11.2023 EasyWod Workout

    AMRAP 14, With Partner

    Row 30 Calories
    50 Kettlebell Swing
    50 Sit-Ups
    30 Box Over Burpees
    30 Ring Row

    Split as you like.

  • Voimanosto: ma 30.10.2023 penkki Strength

    Penkki 8x3x80%

    Sotilaspenkki käsipainoilla 3x8-15
    -stopeilla!!

    Kehonpainosoutu 3x8-15
    -tee tangolla ja ota sama oteleveys mitä penkissä

    Vipunostot eteen käsipainoilla 3x10/10
    -vuorotahtiin

  • Build it Workout

    10-20-30
    - side flys
    - landmine twist
    - banded shoulder ext. rotations

    30-20-10
    - barbell side bent
    - clamshell to side plank
    - cuban press

    EMOM 9-12
    1. 20sec side plank/ side
    2. 20sec front flys
    3. 30sec alt curtsy squats