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

  • EMOM x 10 Strength

    EMOM x 10

    1 power clean + 1 jerk 60-75%/ BE FAST!!

  • 30.12.2024 Snatch Strength

    Snatch

    6 to 8 x 2 @ 70%, go every 1:00-1:30

    – Stick to the the percentage and focus on hitting excellent repetitions each set

  • Pe 27.12.2024 ylimeno 5 koko kroppa Workout

    Rinnalle veto 50x25-30% afap
    -voi olla riipusta tai lattiasta
    -%maven maksimista

    Penkki 4x5 (40-50-60-70%), 80% x amrap

    Kyykky 50x50% afap

    Facepulls 5x20
    Hauiskääntö tangolla 5x20
    -vuorotellen

    Vaikka AFAP niin silti tekniikka/laatu edellä eikä mitään vitun sätkimistä!!

  • Day 65.2 Strength

    Every 2min for 10min:

  • Oly Workout

    Tempausveto + tempaus polven alta
    4-5 x 1+2 @75-85%

    Raakatempaus
    4x 3 @haastava

    Russian twists
    3-4x 12-15 @levykiekko/kahvakuula

  • open gym suggestion Workout

    12 rounds for time, starting with 1 and adding a movement each round:

    1 wall walk
    2 candlesticks
    3 burpees
    4 push-ups
    5 walking lunges
    6 air squats
    7 sit-ups
    8 jumping squats
    9 jumping lunges
    10 broad jumps
    11 handstand push-ups
    12 single-leg squats

    Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.

    • goal time 20:00-25:00.
    • Faster pace early and slower paces in the later rounds.
    • Increasing complexity as the workout progresses.

  • WOD Workout

    Emom 9x 2

    1) 45s Kone
    2) 4-10 Pistoolikyykky
    3) Lepo

    2min tauko

    1) 45s Viivajuoksu
    2) 4-8 Raakaleuka tai rengassoutu
    3) Lepo

  • 5.8.2024 MODERATE WEEK 2/10 & PROG II - LIGHT-MODERATE WEEK 4/12 Workout

    MODERATE DAY 4/30

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    8+8x SINGLE LEG GTOH *plate
    16x ALTERNATING T-PLANK
    5x HIGH BOX JUMPS
    16 x DEAD BUG with PLATE
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    MUSCLE SQUAT SNATCH 'muscle sn + ohs + OHS
    2-3x1x[6+6]@barbell, rest btw sets 2min

    BLOCK SNATCH from BELOW KNEE
    2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, sn-%, rest btw sets 2min

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
    3x1x[2+1]@80%, bs-%, rest btw sets 3min

    video: BLOCK SNATCH from BELOW KNEE 0:20

    video: PAUSE BACK SQUAT

    SUPERSET: quality

    3 rounds: NO SHOES

    6@RPE8 SNATCH SOTS PRESS *could do 2-3 more reps
    5x BOX JUMP

    Rest as needed

    KEHONHUOLTOA!

    PROG II - LIGHT-MODERATE WEEK 4/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    LIGHT DAY 10/36

    POWER SNATCH + SNATCH from KNEE + OHS
    2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55-60%, sn-%, rest btw sets 2min

    SNATCH PULL *full foot
    3x3@90%, sn-%, rest btw sets 2min

    PUSH PRESS BTN + PUSH PRESS
    OR
    PUSH PRESS + POWER JERK
    1-2x1x[2+1]@barbell, 3x1[2+1]@70%, pp-%, rest btw sets 2min

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    BACK SQUAT
    3x3@70%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä, light
    10+10x SIDE BEND *kb, light

    Rest as needed

    KEHONHUOLTOA!

  • TRIANGLE 3/3. Workout

    EMOM x 40

    1) 11-19cal row
    2) 11-19cal ski
    3) 11-19cal echo
    4) rest

    Target VK 1- VK2. Valitse riittävän haastavat kalorit, tavoite päästä läpi koko setti samoilla kaloreilla.

  • 2 x AMRAP 6 Workout

    AMRAP 6
    3 bmu / c2b / pull up
    6 power clean @60/40kg
    9 wallball

    rest 3min

    AMRAP 6
    1 rope climb
    3 power clean @70/50kg
    9 wallball

    SCALE WEIGHT IF NEEDED