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

  • Power Snatch Strength

    Power Snatch Waves:
    Set 1:
    1 Power Snatch @65 / 70 / 75%
    - Rest 45sec btw reps

    Set 2:
    1 Power Snatch @70 / 75 / 80%
    - Rest 60sec btw reps

    Set 3:
    1 Power Snatch @75 / 80 / 85 / 90%
    - Rest 75sec btw reps

    • Rest 2-3min btw sets

  • Gymnasty strict strenght Workout

    4 rounds for quality
    1) 4 tempo pistols e/s
    4 - 0 - X - 2
    use weight if you can
    (put your foot on the floor b/w reps)
    rest 30s. min
    2) 3 strict t2b straight in to 6 kT2B
    rest 30s. min
    3) 3 Paoli low bar MU

  • 27.2.2023 BasicWod Strength

    Front Squat

    5-5-5-5-5 @ 70-80%

    Go Every 3:00

  • 2.2.2023 BasicWod Workout

    5 RFT:

    10 Deadlift 60/40kg
    10 Wallball
    10 Push Ups

    TC 10

  • 2.2.2023 BasicWod Strength

    Deadlift

    4 x 4 @ 75 - 85%

    SO 3:00

  • 2.2.2023 BasicWod Strength

    Romanian Deadlift

    3 x 10

    SO 2:00

  • Jerk Strength

    Jerk

    4x3

    GO HEAVY!!

    Tangot saa ottaa räkistä. Samalla tyylillä kuin viime viikolla eli split tai push jerk. Jos et ole tehnyt, niin valitse toinen ja tee kaikki sarjat jommalla kummalla tyylillä.

  • Treeni 2 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 half kneeling press @7.5-10/12.5-15kg
    10 box jump overs, step down
    20 heel overs

    Strenght
    Speed Bench press 4x5reps@60-65% and 1x10 reps @50% of 1rm.
    perform 15-20m sledge push sprint after bench press, nouseva vauhti, kevyt vastus.
    rest 2-3 min bwn sets

    Metcon
    3-4 sets
    20/16 calories air bike @easy/moderate pace
    4-8 bar muscle ups or burpee pull ups
    8-10 Push Jerks @30-40/50-60kg
    Go new set every 5 min , time target per set is about 2.5-3 min.

    Accessory Work
    3x12-15 banded strict pull ups + 12/12 single arm db bench press
    3x1:00 front plank + 10-15 hollow rocks and 30/30s suitcase carrying
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • Gymnastics / Pulling Strenght Workout

    EMOM 6:
    15 sec Dead Hang on Rig into 5 Strict Pull Ups

    — Rest 1 min —

    EMOM 3:
    5 Strict Pull Ups into 15 sec Dead Hang on Rig

    • Score is total number of Strict Pull Ups Completed

  • Shoulder Press Strength

    4 sets of 10 Shoulder Presses @50%
    - Focus on form and hitting full range of motion
    - Rest 2:00 btw sets