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

  • Ma 14.11.2022 perus: kyykky Strength

    Kyykky 2x2x90%

    Penkki, ylileveä ote 3x5
    -nouse varovasti kohti työpainoa, kaikki 3x5 samalla painolla, saa olla raskas
    -stopeilla

    Kyykky 5x5x50%

    Ojentajat kumpparilla 3x20

  • OPTIONAL Workout

    2-3 rounds:

    20-30s active hang
    20-30s hs hold
    20-30s side planks

  • OPTIONAL Workout

    2-3 rounds

    10 GHD hip extension
    10+10 Db seated press
    10 banded pull apart

  • Accessories Workout

    3 rounds:
    5+5 Bulgarian Split Squat Jump (no weights)
    15+15m DB OH Walking Lunges, pick load
    :45 Heel Bridge
    Rest 2min btw rounds

  • Push Jerk + Split Jerk Strength

    5 sets of:
    2 Push Jerk + 2 Split Jerk @75% of limiting lift
    - Rest 2min btw sets
    - Focus on good technic and movement

  • Back Squat Strength

    EMOM 10:
    1 Back Squat @80%

  • Universumin parasta treeniä 301022 Workout

    EMOM 40
    1. Laite 30s
    2. Penkkipunnerrus 10+ reps
    3. Farmarikanto 45s
    4. Lepo
    5. Laite 30s
    6. Kyykky 10+ reps
    7. Pito 45-60s
    8. Lepo

  • Pull-ups & Bench Presses Workout

    EMOM 15:
    Alt btw:
    1: 4 Weighted Pull-ups
    2: 6 DB Bench Presses
    3: Rest
    - Build to heavy on both

    Score: Total weights lifted

  • 7.11.2022 Workout

    MEDIUM WEEK 2/9

    WARM UP kesto yht. n.15min
    1-2 rounds

    5+5 BIRD DOG BEAR POSITION

    5-8 GOBLET SQUAT with PRESS *plate

    10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

    5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. *pause at the knee + 3 REVERSE CL PULL *close eyes + 3 PANDA PULL

    3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

    3 HIP CL BAL *on the toes & 3s pause sq pos.

    3 slow TALL CL *3s pause sq pos. + 3 TALL CL *3s pause sq pos.

    PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor + CLEAN 4-pos. *hip & abv kn & blw kn & floor

    SEATED SHOULDER PRESS
    3x2@33-37 bs-% pal 2-3min

    CLEAN PANDA PULL + POWER CLEAN + pause POWER JERK *pause vastaanotossa
    5[1+1+1]@65-70% jerk-% pal 2min

    FRONT SQUAT *warm up 2-3 sets: with banded, knee level
    4x3@70% pal 2min

    WL BEGINNERS week 1/4

    2 rounds:
    10 RDL *clean grip
    10 SHOULDER PRESS
    10 FRONT SQUAT

    --

    DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
    3[3+3]@BB pal 2min

    --

    CLEAN PULL *full foot
    3x3@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    4[3+1]@RPE8 *2 quality reps reverse pal 2min

    --

    FRONT SQUAT
    4x4@~60% bw-% (bw 80% = 1RM FS) pal 2min

    --

    BOX JUMPS
    3x6 pal 2min

    --

    RDL *cl grip
    5x5@RPE8 *2 quality reps reverse pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    5 KNEELING SQUAT, BB+weight

    8-12 ROLL ABS, BB

    2@81-97% bs-% SUMO DL, BB

  • CrossLifting Workout

    A,
    In 15 mins
    Clean & Jerk 1 RM

    B,
    Then

    Back to 75% of part “A” and complete Amrap 3 mins

    C,
    For time
    21 Deadlift @90/60kg
    63 Double under
    15 Deadlift @100kg/70kg
    45 Double under
    9 Deadlift 110kg/80kg
    27 Double under
    Timecap : 10 mins

    Compare to 2022.05.31