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

  • Weightlifting strength Strength

    • 12 Min EMOM of:
    BB Clean & Jerk 1 rep
    Parti @ 70% e aggiungi peso a sensazione

  • Metcon Workout

    • For Time:
    Assaul Bike 4000 m
    Row 2000 m
    Skierg 1000 m
    20 Min Timecap

  • Ke 21.9.2022 perus: penkki Strength

    Penkki 6x4x75%

    Sotilaspenkki käsipainoilla 3x20
    -kevyt

    Kulmasoutu käsipainoilla 5x15

    Vipunostot eteen käsipainoilla 3x20
    -vuorotahtiin

    Pystypunnerrus istuen käsipainoilla 3x8-15

  • Deadlift waves Strength

    Deadlift
    Setts: 3
    Reps: 5, 4 and 3

    First wave is RPE 7
    Second wave is RPE 8
    Third wave is RPE 9

    Rest 90 - 180 sec between setts

  • Split Jerk (DELOAD) Strength

    3-4 sets of:
    3 Split Jerks @days last set of Shoulder Presses
    - Focus on good movement and positions
    - Rest 2min btw sets

  • HS PROGRESSION 16.11.2022 Workout

    1) HS progression
    - Wrist warm up
    - shoulder warm up
    - Train HS-lifts 4x5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.

  • OPTIONAL Workout

    2-3 rounds:

    10 GHD hip extension
    10+10 Db bench press
    10 snowangel

  • Conditioning 10-09-2022 Workout

    5 rounds with a Partner
    10 Power Cleans @70/50kg
    20 Cal Bike/Row/Ski
    30 Hand Release Push-ups
    400 Meter Run / 1½ x Stairs / 400m Row

    • Split all reps evenly
    • Rx+: 85/60kg

  • 23.9.2022 Workout

    MEDIUM HEAVY WEEK 3/8

    WARM UP kesto yht. n.15min
    2 rounds/side
    LUNGE THORACIC ROTATION with back leg taps both side & PLANK & SIDE PLANK & REVERSE PLANK & SEATED FORWARD FOLD & SAVASANA w/ REVERSE PIGEON both side & BRIDGE POSE & SEATED TWIST both side & GARLAND & TWISTED CHAIR both side & WIDE LEGGED TWIST both side & BIRD DOG both side & HERO & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

    --

    2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

    2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

    3+3 SP in SPLT & OH SPLT S *long split pos.

    5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PWR J + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

    2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

    CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
    2@up to 55-60% jerk-% pal 2min

    SNATCH PUSH PRESS + OHS
    2+2@up to 68%, 2[2+2]@72%, 2+1@79%, 2[1+1]@86-90%, *(2[1+1]@95-100%) sn-%, pal 2min *jos kuleksii

    FRONT SQUAT *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
    3@80%, 2@85%, 1@90% pal 2min

    --

    SNATCH PULL to knee + SNATCH PULL to POWER POSITION + SNATCH PULL full foot
    1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% sn-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

    8-12 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

    8 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

    5+5 NEGATIVE DEADLIFT SPLIT STANCE, DB *on the toes

  • OPTIONAL Workout

    EMOM x10

    1) 3-10 ttb
    2) 6-16cal machine