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

  • 7.11.2022 Shoulder Press Strength

    3 Sets Of 3 @ 80 - 85%

  • 31.10.2022 Workout

    MEDIUM LIGHT WEEK 1/9

    WARM UP 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 HIP CL 3s pause sq pos. + 3 HIP 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@32-36 bs-% pal 2-3min

    CLEAN CONTACT DRILL hip high
    *(2 hit + 2 hit & high pull & leg extension + 2 hit & high pull & leg extension & turnover bar the top front rack)
    4x2@up to 30-40% jerk-% pal 2min

    --

    CLEAN PANDA PULL + POWER CLEAN + pause POWER JERK
    4[1+1+1]@65-70% jerk-% pal 2min *pause vastaanotossa

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

    WL BEGINNERS week 4/4

    SNATCH DROP
    3x4@BB pal 2min

    --

    SNATCH PULL to POWER POSITION
    4x5@up to 70% bw-% pal 2min (bw 50% = 1 RM SN)

    --

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

    --

    SNATCH PULL to POWER POSITION + SNATCH below knee
    4-6[1+3]@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    3x6 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG SEATED CALF RAISE, DB

    5@RPE8 PENDLAY ROW, BB *sn grip

    2@79-95% bs-% SUMO DL, BB

  • Team WOD 5.11.2022 Workout

    Teams of 2

    0:00 - 8:00
    AMRAP of "The Chief"
    3 power clean 60/40
    6 push up
    9 air squat
    * complete 1 round as a sprint, then switch

    08:00 - 10:00
    Rest

    10:00 - 16:00
    AMRAP of "Bear complex" 60/40
    -power clean
    -front squat
    -push press
    -back squat
    -btn push press
    *complete whole complex, then switch
    *1 complex = 1 rep

    16:00 - 18:00
    Rest

    18:00 - - >
    40 c2b
    40 wb
    40 kbs 32/24
    40 box jump
    40 t2b
    40 burpee

    *cap 30 min

  • Gymnastic Workout

    EMOM 10
    1. 30sec kipping hspu/ handstand hold
    2. 10-20sec L-sit hold

    EMOM 10
    1. 30-40sec kipping t2b/ leg raises/ leg lifts from box
    2. 20sec candelstick to L-sit

    Tabata ABS: alternaring movements
    - russian twist with WB
    - leg lifts over WB

  • Pause Back Squat + Back Squat Strength

    6 sets of 1 Pause Back Squat + 2 Back Squats
    - @82% of 1RM Back Squat
    - Rest 3min btw sets.
    - Pause 3 secs in bottom of the squat

  • 7 min AMRAP Workout

    AMRAP 7 min

    7 x T2B
    7 x KB Swing 16/24 kg
    7 x KB Goblet Squat

  • Lattia Penkki Strength

    EMOM2 x 5

    Lattiapenkki 10 - 8 - 6 - 4 - 4
    10 x Istumaannousu

  • Snatch Drop + Strength

    EMOM3 x 5

    3 x Snatch Drop 50 - 70 %
    3 x Box Jump 50/60 cm

  • Ke 19.10.2022 perus: penkki Strength

    Penkki 6x3 (60-65-70-75-80-85%)
    -stopeilla niin pitkälle kuin pystyt, mieluiten joka sarja

    Pystysoutu käsipainoilla 4x15

    2lankun kapea penkki 4x8

    Vipunostot eteen levypainolla 2x30

  • 221022 Lauantai Workout

    DELOAD WEEK

    Partner workout

    For time
    100 - 80 - 60 cal row
    80 - 60 - 40 KB swing 24/16
    60 - 40 - 20 box jump 60/50

    Share repetitions with partner