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

  • T2B capacity Workout

    3 Rounds:
    Max reps strict T2B V.1-2
    Max reps kipping T2B V.1
    2min Rest

  • Conditioning Workout

    Every 5min x 3-4
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.2
    10-15 C2B Pull up/Pull up V.2
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.1-2
    Rest 1min
    C2B chin up/chin up (4+4) V.1-2
    Rest 1min
    Toistojen 4+4 välissä 30s lepo. Huomio toistoreservi!
    Skaalaa HSPU:u deficittinä boksilta.

  • 3x4min amrap Workout

    8 x OHS 42.5/30kg
    8 x T2B
    rest 2min btw amraps

  • Power Snatch 3 RM Strength

    Power Snatch 3 RM

  • Bike Conditioning Workout

    2 x 10 min @ 105% of your 20 min avarage watts
    rest 5 min b/w

  • Core Workout

    4 Sets:
    6-10 Ring plank saw V.1
    1min Rest

  • Accessory Workout

    3 Rounds:
    6/6 One arm KB row with 2s hold V.1
    30sec Rest
    4 Eccentric HSPU (4sec Down) V.1-2
    1min Rest

    Voit tehdä HSPU:un deficittinä.
    Skaalaa HSPU deficittinä boksilta.

  • Ma 8.2.2021 sheiko 16/18 Workout

    Kyykky 3x50%, 4x60%, 5x70%, 4x80%, 3x85%, 2x90%

    2x3x60% (3s stopeilla)

    Penkki 6x65%, 5x75%, 5x4x85%

    Reverse Hyper 2x20-30
    -keyvt/palauttava

  • WOD Workout

    EMOM x 16:00
    Minute 1: 30s Max Double Unders
    Minute 2: 30s Max Double KB Snatch @16/12kg
    Minute 3: 30s Max Toes to Bar
    Minute 4: 30s Max Burpees

    Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
    Rx+: 20/16kg