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

  • LONG ENDURANCE Workout

    2-3rounds:

    5min ON / 1min Off
    1) bike
    2) row
    3) ski
    4) echo

    Target PK1-2 / Malta liikkua riittävän rauhassa, varsinkin ensimmäiset 15-20min / Mikäli virtaa ja aikaa riittää voit lisätä ylimääräisen kierroksen.

  • Endurance - Tabata something else goes vol 2. Workout

    Tabata something else goes endurance vol 2.
    8 intervals quadruped crawl
    8 intervals DU
    8 intervals push ups
    8 intervals box jumps
    8 intervals sit ups
    8 intervals DU
    8 intervals squat
    8 intervals burpees

    1 min rest between movements.

  • 15.9.2024 WEIGHTLIFTING WORKSHOP WEEKEND Workout

    WarmUp: 20-25min
    2 rounds:
    10+5x/side alternating DOWNWARD DOG TOE TAP + REVOLVED WIDE LEGGED STANDING FORWARD FOLD
    6+6x/side alternating PLATE HALO SPLIT POSITION
    8+8+8+8+8x BAND MONSTER WALK *for- & backwards + side step + squat

    Barbell technique:
    2x 3+3+3
    SHOULDER PRESS +
    PUSH PRESS +
    POWER JERK

    3x 5+5 *split both side
    SPLIT JERK *from the toes without barbell

    3x 3+3 *split both side
    PRESSING SPLIT JERK

    2x 3+3 *split both side
    SPLIT JERK

    2x 3+3+3
    MUSCLE CLEAN +
    FRONT SQUAT +
    MUSCLE SQUAT CLEAN

    2 x 3 TALL CLEAN
    2 x 3 CLEAN from POWER POSITION

    2x 3+3+3+4
    HALTING CLEAN DEADLIFT +
    CLEAN HIGH PULL from POWER POSITION +
    CLEAN + SPLIT JERK *split both side 4=2+2

    TALL CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 4=2+2
    3-4x[2+4+4]@barbell - ~40%, jerk-% rest 2min

    CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 2=1+1
    2x2x[2+2+2]@barbell-50%,
    1+2+1@55%,
    1+2+1@60%,
    1+1+1@65%,
    1+2+1@65%,
    1+1+1@70%,
    1+2+1@70%, jerk-% rest 2min

    CLEAN + SPLIT JERK
    1+1@75%, 1+1@80%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@80%, 1+1@85%, 1+1@70%, rest 2min

    SPLIT JERK *rack
    1@up to the a heavy single of the day, jerk-% rest 2min

  • Endurance 15.9. Workout

    6 x 5 min. AMRAP

    A1. AMRAP 5 min..
    500m run
    30 x sit ups
    + amrap box facing burpee

    REST 2MIN.

    A2. AMRAP 5 min.
    40 x air squats
    30 x Kb swing @32/24kg
    20m walking lunges @1 x 32/24kg
    + amrap du

    REST 2 MIN.

    A3. AMRAP 5 min.
    30 x Deadlift @42,5/30kg
    20 x Hang clean
    15 x Push jerk
    + amrap row for calories

    REST 2 MIN.

    • score is the amount of reps done during "amraps" (Box facing burpee, DU, row (5 cal. = 1 rep) all added together.

  • Power clean&jerk Strength

    EMOM x 12

    power clean&jerk
    6x 2 (65-75%)
    6x 1 (75-80%)

  • Pistol squat Workout

    Staattiset liikkuvuudet: (2 kierrosta)
    30/30s box pigeon stretch
    30/30s dargon stretch
    30/30s KB ankle stretch

    Dynaamiset liikkuvuudet: (2 kierrosta)
    12 alt. 90/90 hip stretch
    8/8 cossack squat (voi pitää räkistä kiinni) - Polvi liukuu varvaslinjan yli
    12 alt. leg lift - Hae lonkankoukistajasta liike

    Pistol skills:

    level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan

    level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku

    level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku

    level 4. Box pistol squat 3 x 1-3/1-3

    level 5. pistol squat

    Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

  • DU tekniikka (10-15min) Workout

    • Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

  • Gymnastic Workout

    Bar muscle up 2/2
    & strict pull up proge

    Bmu
    - kip swing
    - osien harjoittelu
    - kumppari & kaverin avustus

    Pull up 4/4

    E2min x 3: 1 tempo pull up
    - alastulo 3sek

    E2min x 3: 19 banded/ low bar pull ups

  • WOD Workout

    AMRAP 20:00 with a partner - ascending reps:
    3 Deadlifts @100/70kg
    3 Burpee T2b
    200 Meter row
    6 Deadlifts
    6 Burpee T2b
    200 Meter row
    9 Deadlifts
    9 Burpee T2b
    200 Meter row
    And so...
    *One person works - split as desired.

    Goal : set of 18 or more

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min cardio
    5+5 reverse lunge + rotation
    2 wall walks + 30s plank hold
    10 scapula pull ups (hold 1 sec on each rep)
    10 tempo goblet squats
    10 kb swings

    Strenght
    Back Squat 5x3reps@70-80% of 1rm (2-3 sec lowering down on squat)
    go new set every 1.5-2 minutes
    Shoulder Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    For time
    30 deficit kipping hspu @20/10kg plate (time cap 4 min) (pätki toistot, järkevät huilit väliin, tavoite 4-8 toiston seteissä)
    then
    24/20 cal bike erg
    10 Power Cleans 80/55kg (masters 45+ 70/45kg)
    20/16 cal bike erg
    8 Power Cleans
    16/12 cal bike erg
    6 Power Cleans
    (machine should be moderate effort, so you could go and hit heavy single on power cleans with small breaks bwn)
    time target 11-13 minutes for this, cap 15 minutes.
    Power Cleans should be mod/heavy singles but doable, meaning you can keep hitting singles minimum every 10 sec.

    Accessory Work
    2-3x8+8 barbell back rack box step ups
    2-3x8+8 single arm db push press
    2-3x15-20 reverse hypers / ghd back extensions
    rest as needed