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

  • Weighted dips 3x6 Strength

    Weighted dips 3sets of 6reps.

  • Basic WOD: Accessory Workout

    AMRAP15 FQ
    30+30s sideplank clamshell
    20 windshield wipers
    15m farmer grip walking lunges DBL DB/KB
    10+10 split stance deadlift BB

  • 20.11.2024 FRONT SQUAT Strength

    + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

    3x3@last week drop sets 95%, fs-%, rest btw sets 3min

  • Painonnosto Workout

    Rive ja työntö

  • Treeni 1 (MA) Workout

    Treeni 1
    Warm Up
    3-5 min easy rowing

    2 Sets
    5 Scorpion Pec Stretch (per side)
    8 Cossack Squat (per side)
    10 Side Plank Clamshell (per side)

    Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

    3 Sets
    5 Power Snatch (empty bar)
    5 Overhead Squat (empty bar)
    5 Seated Box Jump (60/50cm)

    Weightlifting
    5 sets
    1 power snatch + 1 snatch balance + 1 ohs @60-70% of 1rm
    then
    2-2-1-1-1 reps of power snatch @75-85% of 1rm
    rest as needed bwn sets

    Strenght
    6 Sets (1 set every 2 minutes 30 seconds)
    1 Pause Back Squat + 1 Back Squat
    *Start around 65-68% and build from there 81-86% on last sets
    **Pause Front Squat is 3 second pause in the bottom.

    Metcon&Stamina
    Emom 16
    odd : 4-5 double kb hang squat clean thrusters @16/24kg's
    even : 1 legless rope climb or 1-2 normal rope climbs

    Cool down
    5 min light bike erg + 5 min short mobility

  • WOD Workout

    YGIG 30min laadukkaasti

    400m/800m koneella
    4-6 SB-clean
    1-10 Vapaavalintainen vetävä voimisteluliike

  • Voima- keskiviikko, torstai Workout

    Ensimmäinen sykli Wendler-metodia alkaa olla loppusuoralla. Seuraavat harjoitukset ovat kevennettyjä. Uuteen sykliin siirrytään ke 27.11. alkaen, ja se toistaa samaa kaavaa kuin edeltäjänsä.

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    5-10 punnerrusta
    10 alaspäin katsova koira + toe tap ristikkäiseen jalkaan
    10 istumaannousu
    15 ilmakyykky

    PRIMER
    3x5 Penkkipunnerrus; 3s lasku, 3s stop pohjassa, hallitusti ja räjähtävästi ylös
    -1-2min lepo sarjojen välissä
    -nouse hieman painossa

    3x10 face pull kuminauhalla (kevyt, mutta hyvä tuntuma takaolkapäähän)
    -1-2min lepo sarjojen välissä
    -molemmat primer liikkeet voi tehdä vuorotellen

    PENKKIPUNNERRUS
    5@ 40%
    5@ 50%
    5@ 60%

    APULIIKKEET
    3x10 Skull crusher (keskiraskas)
    3x10/10 yhden käden kulmasoutu (keskiraskas)

  • Tiistai 12.11.24. BASIC Workout

    Warm up (10min)
    2 sets
    15+15m kb bottom up carrying (90aste käsivarsi)
    30s bar hanging
    30s plank hold
    5+5 z press
    5+5 db row

    Strenght
    3 sets
    Tempo Z-Press with Barbell x 6-8 reps (3X2X)
    Rest 2-2.5 mun bwn sets
    Barbell row x 8 reps + elevated plank hold db row 8/8 reps
    Rest 2-2.5 min bwn sets

    Metcon
    12 min amrap for quality
    3-5 kipping pull ups / strict pull ups
    3-5 kipping hspu / strict box hspu
    8-12 sit ups
    16-24 air squats

  • 20.11.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3x1x[3+3]@last week drop sets 95%, fs-%, rest btw sets 3min

  • 20.11.2024 Workout

    MODERATE-HEAVY WEEK 7/11

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10x SCAPULA W-WALL SLIDE
    10x KB SUMO DEADLIFT
    10x DEAD BUG plate PULLOVER
    10x/side 1-LEG GLUTE BRIDGE
    20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

    video: SCAPULA W-WALL SLIDE

    video: DEAD BUG plate PULLOVER

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
    2x2x[1+1+1+1]@barbell, rest btw sets 1min

    --

    BLOCK POWER CLEAN from ABOVE KNEE + CLEAN from ABOVE KNEE + SPLIT JERK *split both side 2=1+1
    2x1x[1+1+2]@barbell, 1+1+2@up to 70%, 1+1+2@75%, 1+1+2@80% jerk-%, rest btw sets 2min

    SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
    2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

    --

    B1. OHS
    3@barbell, 3x3@last week drop sets 95%, ohs-%, rest btw sets 2min

    B2. SNATCH BALANCE
    3@barbell, 3x3@last week drop sets 95%, ohs-%, rest btw sets 2min

    BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
    3x1x[3+3]@last week drop sets 95%, fs-%, rest btw sets 3min

    CLEAN HIGH PULL *full foot, use straps
    2@90%, 2@95%, 2@100%, jerk-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes - light weight
    A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
    A3. 10x /side RUSSIAN TWIST *plate

    Rest as needed

    KEHONHUOLTOA!

    video: LU RAISES

    video: MEADOWS ROW 1:52