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

  • 5 RFT Workout

    5 RFT

    10 Power snatches 40/30 kg
    10 Burpees

    TC: 12 min

  • Ma 4.1.2021 sheiko 1/18 Workout

    Kyykky 6x5x60%

    Käsipainopenkki 6x8
    -keskiraskas/raskas

    Vipunostot maaten 5x10
    -kevyt

    Leuat, myötäote 3-5 sarjaa

    Jalkanostot riipusta 3-5 sarjaa

  • 2. Stamina Conditioning Workout

    EMOMx10: 6 TTB + 6 CJ (135/95#)

  • 7.1.2020 Strength

    Stiff- Legged deadlift

    5 x 8 more or same than last time.

    So 2:30

  • 2 Snatches EMOM 10min Strength

    EMOM for 10min, 2 Snatches

    Add weight every minute (start at about 60% of max), if a miss occues, drop 5kg and countine with that weight reminder of the 10min.

  • 7.1.2020 Strength

    Back Squat

    3 x 4 x 90% 4RM
    3 x 4 x 85% 4RM

    SO 3:00

  • Push and pull Workout

    4 Rounds:
    A1. 5 Strict HSPU (Deficit if possible)
    Rest 30sec
    A2. 5 Strict ring C2B (Chin up grip)
    Rest 1min

    Scaled:
    HSPU->Box with deficit
    Ring C2B->Ring pull up->Chin up
    Huom!
    Älä skaalaa toistomääriä. Tee liikkeet hyvällä tekniikalla.

  • Cluster Ladder Workout

    For time:
    10 Reps @ 40/28kg
    8 Reps @ 50/35kg
    6 Reps @ 60/42kg
    4 Reps @ 70/49kg
    2 Reps @ 80/56kg

  • Split Jerk Strength

    Split Jerk: 2x1

  • C&J Workout

    Warm up:
    10 Squat to hamstring
    10 Perfect stretch
    10 Alt. squat rotation
    10 Alt. 90/90 Hip stretch
    1min/1min Ankle stetch with rubberband (aktiivinen liike)
    10 Face pull with 5sec hold
    10sec/10sec Bird dog

    2 x 10 slow C&J with stick
    Tee liike mahdollisimman hitaasti ja mieti mitä liikkessä tapahtuu vaihe vaiheelta.

    3 x 10 Tall jerk with empty barbell

    Every 2min x 6:

    1 Squat clean + 3 Split jerk with 1s pause

    Tee nousevilla painoilla, mutta pidä painot teknisenä. Aloita n.50% of 1RM ja nouse max 70% of 1RM.