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

  • Ke 2.10.2024 kisa: maastaveto Strength

    Maastaveto 3x1x85%

    Pendlay Row 5x5
    Seal Row 5x10
    Yhden käden soutu 5x20 / käsi
    -valitse yksi, vaihtuu viikottain

    Sivutaivutus 5x20 / käsi

  • Voimanosto: ti 1.10.2024 kyykky Strength

    Jefferson Curl 3x20

    Sit Ups 3x20

    Kyykky 5x6x70%

    Bulgarian Split Squat 3x20 / jalka

  • Treeni 1 Workout

    Warm Up
    2-3 sets
    1-2 min air bike
    5-10 tempo goblet squat
    5-10 kb bottom up press R/L
    5-10 single arm ring row R/L OR ring row
    5 seated box jumps / box jumps (sharp)

    Strenght
    Thrusters 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes
    Weighted Strict Chin Ups 5x5reps@40-50% of 1rm
    go new set every 2-2.5 minutes
    you can go this also as superset and then go new set for every 2.5-3 minutes.

    Metcon
    2 rounds for time
    20/16 calories of air bike
    20 Pull Ups
    rest 3 min
    2 rounds for time
    16/12 calories of air bike
    15 Chest to Bar
    rest 3 min
    2 rounds for time
    12/9 calories of air bike
    10 Bar Muscle Up (Burpee Pull Up)

    Masters 45+/scaled reps for pull ups/c2b/bmu or bpu are 16-12-8.
    time target per set is 3-5 min
    6 min time cap on each part. so max total time 24 minutes .

    Accessory Work
    2-3x12 reps of walking lunges with dumbbells farmers hold, you choose weight
    2-3 x 6 double db z-press
    2-3x15-20 reverse hypers / ghd back extensions
    rest as needed

  • Gymnastics holds Workout

    20s on / 20s off for 5 rounds:
    a) ring support (10s top, 10s bottom)
    b) top of a pull up hold
    c) copenhagen plank, L
    d) copenhagen plank, R
    e) rest

    Ennen treeniä ring supportin tekniikkaa.

  • 27.9.2024 LIGHT-MODERATE-HEAVY WEEK 9/10 & PROG II - SUBMAXIMAL WEEK 11/12 Workout

    MODERATE DAY 27/30

    WARM UP n. 15min

    no shoes

    TEE OMAT TAI

    YOGA WORKOUT /side *hold each pose for 10 seconds
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
    5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
    5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

    video: SPLIT SQUAT ALT KB/plate HIP to HALO

    video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
    https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

    SNATCH
    3x3@barbell, 2x3x@50%, 2x1@60%, 2x1@70%, 1@75%, rest btw sets 2min

    CLEAN + JERK
    2-3x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 2x1x[1+1]@70%, 2x1x[1+1]@75%, 1+1@80%, jerk-%, rest btw sets 2min

    BLOCK BACK SQUAT °90
    3@50%, 2x3@60%, 2x2@70%, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    10 BACK EXTENSION
    30+ CRUNCH

    Rest as needed

    KEHONHUOLTOA!

    Video: CRUNCH

    PROG II - SUBMAXIMAL WEEK 11/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MAXIMAL DAY 33/36

    SNATCH
    2x3@barbell, 1@MAX work to a heavy single, if you have energy, otherwise on the way up 2 kilos below the starting weight, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@MAX work to a heavy single, work to a heavy single, if you have energy, otherwise on the way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min

    FRONT SQUAT
    2@80%, 2@85%, 2@90%, fs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds, no shoes

    max reps ROLL ABS
    10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!

  • Power Clean 2 RM Strength

    Power Clean 2 RM

  • Voimanosto: ma 9.9.2024 maastaveto max1 Strength

    Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

    Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

    Nousut kohti maksimia:

    Vaihtoehto1:
    1-2 pidempää sarjaa tangolla.
    50% asti vitosia
    70% asti kolmosia
    —> ykkösiä

    Vaihtoehto2:
    1-2 pidempää sarjaa tangolla
    —> ykkösillä alusta asti

    MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

  • 290924 SPORT Workout

    A) Work up to a heavy complex of the day
    1 hang clean (power or squat)
    1 front squat
    1 split jerk

    B) Bar muscle-up practise

    Every 2min for 4 rounds
    A) 24/20 cal erg
    B) 1 round
    3 bar muscle-up
    6 DB devil's press 2x22,5/15
    9 box jump 60/50

  • Build it Workout

    4 rounds
    8+8 crossing box step up
    12 windshield wipers with plate

    3 rounds
    10+10 shoulder external rotation from knee
    10 seated behind neck barbell press, snatch grip

    3 rounds
    12+12 9090 hip internal rotation lifts
    16 Landmine twist

    Tabata: side plank hip touches
    - alt. Sides

  • Ergo Team Cooper Workout

    12 min max distance with rower. Teams of three, split as needed