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

  • Extra Credit 09-11-2023 Workout

    OPTIONAL COOL DOWN
    EVERY 3:30 x 3 SETS
    :45 Hollow or Tuck Hold
    :45 Alt. 90-90 Hip Rotations
    :45 Rebound Pose

  • 22.9.2023 Workout

    MODERATE-HEAVY WEEK 6/9

    WARM UP n. 10min

    2 rounds: no shoes

    12+12 step 1-ARM OH WALKING LUNGE with DB/KB
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
    6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD

    SNATCH
    2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 3[1+1]@up to 70, 2x2[1+1]@75% jerk-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    3[3+2]@90% jerk-%, rest between sets 2min

    SEATED PRESS
    3x6@RPE8, (could do 2 more reps), rest between sets 2min
    *6@rpe8 -- target load of max ~79%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN
    12-15 BSS each leg *Bulgarian Split Squat
    10-12 SEATED LOW ROW *cable

    Rest as needed

  • WOD 25/09/23 Workout

  • Back squats and HSPUs vol2 Strength

    1A) Back squat 4x8x70%
    1B) Strict HSPU 4x5

  • Maanantai 25.9.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    8/8 single leg RDL
    6-8 burpee pull ups
    :40 Plank Hold

    Skills = Handstand push up skills and get ready for Metcon part

    Strenght
    Seated barbell press 3x8-10 reps @50-60% of 1rm press
    rest 2 min bwn sets

    Metcon
    3 rounds @treshold pace
    1.5 min double unders
    8-15 kipping pull ups / ring row
    5 strict hspu / box hspu / A-Push Ups

    3 min rest

    3 rounds @treshold pace
    1.5 min cardio
    8-15 toes to bars / knees to elbows / kip leg raises
    5 deficit kipping hspu / kip hspu / Push ups

  • Sunnuntain Pitkä Workout

    3x 15min/ 2min lepo

    1) KONE

    2) 8-10 x
    Rengassoutu
    Pystypunnerrus käsipainolla
    Sivutaivutus
    Sivukyykky
    Dead bug

    3) 8-10 x
    Tuulimylly ristiin
    Rintarangan kierto seinällä
    Rintalihasvenytys kuminauhalla
    1min pakaravenytys/ puoli
    1min Sammakkoasento
    Maastaveto pyöreällä selällä rullaten

  • Upper body strength Workout

    Upper body strength
    4x 5-10 strict pull up
    4x10 Db bench press
    4x 10 barbell row
    4x 10 press

  • 18.9.2023 Workout

    MODERATE-HEAVY WEEK 6/9

    WARM UP n. 10min

    2 rounds: no shoes

    12 BACK EXTENSION / REVERSE HYPER
    12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
    12 PLATE BACK SQUAT *7-10 cm platform under the heels
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD

    MUSCLE SNATCH
    3x3@up to 50+% sn-%, rest between sets 2min

    BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
    *barbell from power position
    3-4[1+1+1]@up to 60-65% sn-%, rest between sets 2min

    BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
    *barbell from power position
    3-4[1+1+1+2]@up to 60-65 jerk-%, rest between sets 2min

    SQUAT JUMP 4x3, rest between sets 2min

    FRONT SQUAT + BACK SQUAT
    2[2+3]@80% fs-%, rest between sets 3min

    DEFICIT SNATCH PULL *full foot + TRAP PULL
    3[3+2]@90% sn-%, rest between sets 2min

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    10-12 DB MILITARY BENCH
    8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

    Rest as needed

  • Bench Press Strength

    7 sets of Bench Press
    Set 1: 5 @70%
    Set 2: 4 @75%
    Set 3: 3 @80%
    Set 4: 2 @85%
    Set 5: 1 @90%
    Set 6: 8 @70%
    Set 7: 8 @75%
    - Rest 2-3min btw sets

  • Muscle & Power, AV1 Strength

    Back squat 8 RM