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

  • Torstai 4.1.24 BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    15 hip bridges
    10 hr push ups
    10 ring row
    :20 Side Plank Hold R/L
    then skill/warm up lift check and start working sets

    Strenght (20 min)
    4 supersets
    Floor Press x 10 reps + Hardened ring row x 10 reps@building in weights
    rest 2-3 min bwn sets

    Intervals, alt time with partner full round
    4 sets for both
    15/12 calories row, ski or air bike OR 13/10 cal air bike
    then perform 1 unbroken set of push ups/american kbs (reps must be bwn
    15-25 so scale it that way) 2x swings and 2x push ups. Do same movement twice before going other. Go hard but not all out!

  • For Quality // Erg, push-up and ring rows 2.0 Workout

    For quality (30 MIN)

  • "Quadsimodo" Workout

    35-25-15-5 reps of:
    - Cal Row
    - WB 9/6kg
    - Box Step Ups 60/50cm

  • Lepopäivä Workout

    Rest day - what did you do?

  • 22.12.2023 Workout

    LIGHT-MAXIMAL WEEK 10/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
    3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
    4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

    video: CHIN-UPS feet assisted

    video: HAND RELEASE ESSENTRIC PUSH UPS

    SNATCH *lähestyminen 20min
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100+%, rest 2min

    tauko 10min *ota evästä

    CLEAN + JERK *lähestyminen 20min
    2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

    TAI

    2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

  • 22.12.2023 SNATCH Strength

    *lähestyminen 20min
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100+%, rest 2min

  • Morning Intervals Workout

    In Pair

    3x10min ON/2min OFF

    I Go-You Go

    Run 10m
    15-18/10-13 Cal (Row-Echo Bike-Ski)
    Run 3x10m

  • Core work Workout

    EMOM9:
    a) 8-12 + 8-12 seated leg raise over object (db / kb / wb)
    b) 16-24 russian twist
    c) 30-45s plank hold

  • Extra Workout

    Tabata RKC plank
    8x20" ON /10" OFF

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Foam Roll
    10 Alt. Bird Dogs
    1:00 Calf Smash on Barbell
    10 Alt. Dead Bugs
    -Rest as Needed b/t Sets-

  • Bodybuilding Workout

    EMOM25:
    a) 6-12 + 6-12 alt. double kb gorilla row
    b) 8-14 double db bench press
    c) 6-12 + 6-12 goblet curtsy lunge
    d) 6-12 + 6-12 half-kneeling landmine press
    e) rest

    Painot ja toistot fiiliksen mukaan: jos haluat panostaa enemmän voimaan, tee lyhyempää sarjaa isommilla raudoilla ja jos taas haluat hakea hyvää "pumppia" ja hikeä, ota kevyemmät painot ja enemmän toistoja.