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

  • Strength Workout

    A) Seated Box Jump
    5 x 2 every 60s.
    - Final week

    B)
    1 1/4 DB Split Squats
    3 x 10-12 each. Rest 60s

  • BBC Weightlifting - Wednesday Workout

    Warm-up:

    3x
    15/12 Calories row
    10 Front squats
    10 American kettlebell swings
    10+10 Half kneeling 1-arm shoulder press
    20 Mountain climbers

    Power clean & push jerk
    6 x 2 (Power clean + push jerk) @ 70% (C&J 1 rep max)

    Deadlifts,
    4x5 @ 75%

    Front squats & swings

    Every minute on the minute for 14:00 minutes of:
    ODD: 10 Front squats @ 40-50%
    EVEN: 10 Kettlebell swings, heavy kettlebell

    Bonus:

    4 rounds of:
    20+20 Banded donkey kicks
    15 Straight legged deadlifts with dumbbells

    Core:

    3x
    28 Flutter kicks
    14 Slow knee tucks
    28 Candle stick toe touches

  • STRENGTH Strength

    Every 1:30 for 8 sets:
    5 back squats
    * -lisää painoa kierroksittain,
    jos mahdollista*

  • 26.4.2022 Workout

    Regionals 18.5

    For time:

    50 HSPU
    50 TTB
    50 Cal Echo
    50 DB Box Step Overs 24"/20" ( 2x22,5/2x15kg )
    15m Right Arm DB OH lunge ( other db Front Rack )
    15 m Left Arm DB OH lunge ( other db Front Rack )

    TC 22

  • 12.9.22 Strength

    VOIMA 2/9

    Seated shoulder press
    every 3min x4
    6 seated shoulder press

    "2 vajaa"

  • "You Better Run" Workout

    1-2-3-4-5-6-7-8-9-10 reps, for time of:
    - Deadlifts @85/60kg
    - Bar Facing Burpees
    - 14m Shuttle Run (7m+7m)

  • NBT humppajumppa with mate Workout

    Partner workout

    Buy in
    8 synchro burpees
    12 synchro C2B / pull-ups
    16 synchro HSPU

    Then:
    You go I go
    8 Cluster 60/40kg
    12 Front rack lunges
    16 ring dips / dips
    20 T2B
    24 high box jumps
    26 KB Swings 32/24 (adv 40/32kg)
    30 push-ups on DB
    34 DB Snatch
    And Back to beginning

    Buy out
    8 synchro burpees
    12 synchro C2B / pull-ups
    16 synchro HSPU

  • 16.9.2022 Workout

    MEDIUM WEEK 2/8

    WARM UP kesto yht. n.15min
    2 rounds/side
    LUNGE THORACIC ROTATION with back leg taps both side & PLANK & SIDE PLANK & REVERSE PLANK & SEATED FORWARD FOLD & SAVASANA w/ REVERSE PIGEON both side & BRIDGE POSE & SEATED TWIST both side & GARLAND & TWISTED CHAIR both side & WIDE LEGGED TWIST both side & BIRD DOG both side & HERO & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

    3-5 PISTOL SQUAT

    --

    1-2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PJ + SJ + OHS + STS P

    2x FS & PP + FS & PJ + FS & SJ + 1+1 FS & SPLT J

    3+3 SP in SPLT & OH SPLT SQUAT *long split pos.

    5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PJ + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

    2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

    CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
    4x3@up to 50-55% j-% pal 2min

    FS + SPLIT JERK
    2[2+2]@60%, 2[2+2]@63-65%, 4[2+2]@67-72% pal 2min

    --

    DEFINIT SN PULL to PWR POS. + PWR SN + SN
    4-6[1+1+2]@up to 55-63% sn-% pal 2min

    CL PULL + CL PULL no floor contact *full foot
    2[1+3]@65%, 3[1+3]@72% j-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG RDL w/ PELVIC ROTATION, DB/KB, kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

    8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB *kulmasoutu heti perään, tuki etumaisen jalan reidestä

    8+8 SIDE SQUAT, BB/+WEIGHT

  • Strength Workout

    20:00 Quality Focus
    20/20m Double Lateral Front Rack Carry @ your choice
    10 Cal Bike/Row/Ski
    10 each DB Renegade Rows @22,5/15kg
    5 each KB Windmills

  • 14.9.2022 Workout

    MEDIUM WEEK 2/8

    WARM UP kesto yht. n.15min
    2 rounds/side
    STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWN DOG with 3x CALF raise & TREE LEGGED DD & TIGER CURL & DD w/ TRUNK ROTATION both side & WIDE LEGGED FOLD & COSSAC SQUAT both side & PYRAMID & HALF SPLIT & GARLAND & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

    --

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

    3 HIP M ST CL *slowly & FS *3s pause sq pos.

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

    3 CL PULL to PWR pos. + 3 REVERSE CL PULL

    3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

    M ST CL + FS + PAUSE PJ + PJ *2sec pause dip pos.
    1+1+1+1@up to 45% j-% pal 1min

    BLOCKS CL PULL to PWR POS. + CL + FS *blocks the knee high
    1+3+1@up to 65%, 1+2+1@67%, 1+2+1@70%, 1+1+1@72%, 1+1+1@74%, 1+2+1@72% j-% pal 2min

    --

    PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
    4-6[1+3]@63-65% pal 2min

    SN PP
    4@up to 68%, 2x4@72%, 2@79%, 2@86% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    12 BENCH DIP, BW/+WEIGHT & MAX REPS PUSH UP *penkkiotteen leveys

    8@74-89% bs-% SUMO DL, BB

    8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa