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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

  • 14.11.2024 Clean & Jerk Strength

    Clean and jerk, go every 1:30-2:00

    3 x 2+2 @ 70%
    2-3 x 2+2 @ 75%
    2-3 x 2+2 @ 80-85%

  • LONG EASY ENDURANCE Workout

    10-20min easy pace bike warm up PK 1-2

    4-5sets:

    3min On / 1min Off
    1) 10-15 ring row / or strict pull up + remaining time easy row
    2) 10-15 DB bench / or push up + remaining time easy bike

    EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 32-40min

    10-20min easy pace bike cool down PK 1

  • WOD Workout

    5 rounds, 1 min per station, for max reps of:
    Wall Walk
    Wall Ball, 9/6 kg,
    Kettlebell Farmer Carry, 2x32/24 kg, 10 m

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

    You should have 10 sec at the end of each station for transition.

  • Voimanosto: ti 12.11.2024 kyykky Strength

    Kyykky 2x2x90-92,5%

    Etukyykky 5x3
    -nousu kovaan kolmoseen
    -tavoite noin 85-90% etukyykyn maksimista

    Kulmasoutu käsipainoilla 4x15
    Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
    Yhden käden kulmasoutu 3x20 / käsi
    -valitse yksi liike

  • Back squat 8x10 Strength

    Back squat 8x10

  • Strength Workout

    Every 1:30 for 7:30 do:
    8 strict HSPU / box hspu/ 10 Pike Push-ups
    10 Chin-ups / 2-3 (weighted negatives)

  • Power Snatch + Hang Power Snatch (DELOAD) Strength

    5 sets:
    1 Power Snatch + 1 Hang Power Snatch
    - Start @60% and stay under 75% 1RM Power Snatch
    - Rest 2min btw sets

  • Pause Overhead Squat (DELOAD) Strength

    5 sets of 2 Pause Overhead Squats
    Sets 1-3: @55% 1RM Overhead Squat
    Sets 4-5: @60%
    - Rest 2min btw sets
    - Pause @ bottom

  • 12.11.2024 Deadlift Workout

    Deadlift, rest 3:00 b/t sets

    3 @ 80%
    2-3 @ 85% (2 RIR)
    1-3 @ 90% (1-2 RIR)

  • Treeni 3 (KE) Workout

    Warm Up
    2 rounds
    8/8 tempo single arm z-press with dumbbell
    8/8 single arm row on push up plank
    16 hollow rocks
    1.5 min easy ski erg

    Strenght
    Z-Press with Barbell 4x8 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
    rest 2-3 min bwn sets
    Tempo Incline Close Grip Bench Press 2x12reps (31X1) @z-press mid weight
    rest 2-3 min bwn sets
    Barbell row + single arm elevated plank row with dumbbell 3x10eps + 10/10 reps
    rest 2-3 min bwn sets
    eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

    Wod
    3-4 sets for quality
    7-9 strict chin ups
    10-20m hs walk OR 4-6 wall walks
    6-8 single arm kb hang snatch R&L @16/24kg
    rest 3 min bwn sets