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

  • Snatch Complex Strength

    5 sets of:
    1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch
    Set 1: @50% 1RM Snatch
    Set 2: @55%
    Set 3: @60%
    Sets 4-5: @65%
    - Rest 2min btw sets

  • ”Broken wings” Workout

    3 Rounds For Time:
    50 Sit-ups
    30 Kettlebell Swings
    1,000/800 Meter Row / 800m Run

    KILOS: 32/24

  • Pause Power Clean + Clean + Dip + Jerk Workout

    1+1+1+1@6/10 rpe
    1+1+1+1@7/10rpe
    1+1+1+1@8/10rpe
    1+1+1+1@8.5/10rpe
    1+1+1+1@9/10rpe
    *New Set every 105 sec

  • Wod Workout

    2 Rounds For Time
    5 Deadlift
    10 Burpee Box Jump Overs
    10 Deadlift
    5 Burpee Box Jump OVers
    *@102.5/70
    *Timecap 7 min

  • WOD: Partner work Workout

    4min on - 1min off x6, YGIG w/ partner, divide anyhow - alternate between a & b:
    a) 16 burpee sandbag over object (BSOO) (120/100) - 32m kottikärrykävely
    b) 96m double db farmer's walk - 40 partner mb sit up

    Always start intervals from the beginning.

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min ski
    12 single arm db power clean+ push press alt hand
    16 heel over db
    4 strict burpee + strict pull up

    Strenght
    Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
    try to hit better reps with same weights
    Perform Weighted Chin Ups x5reps @1x30 and 2x40% of 1rm after bench press.
    ota käsipaino jalkojen välliin tässä.
    rest 3-4 min bwn sets.

    Strenght and Conditioning
    Emom 10
    3 tng power clean + 3 front squat + 3 push jerks @55-60% of 1rm power clean&push jerk

    Accessory Work
    3-4 rounds kiertona
    4-6 per side sandbag squat (sandbag on right/left shoulder, same reps for both sides) total 8-12 squats
    10-12 dumbbell bench press
    15-20 ghd sit ups
    rest as needed

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

  • KOWALSKI & SOLDATO Workout

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

  • 17.5.23 Workout

    FOR TIME:
    21 power clean & jerk @45/30kg
    21 box jump overs
    15 power clean & jerks @ 50/35kg
    15 bar facing burpees
    9 power clean & jerks @60/45kg
    9 burpee pull ups

    TC: 16min

  • 17.5.23 Strength

    CHIN UP 1/6

    6x chin up
    4x chin up
    4x chin up
    2x chin up
    -rest 90s between sets

    Vaihdellaan kahden eri progression kanssa seuraavat kuusi viikkoa, molemmat tehdään kolme kertaa