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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

  • Thruster smusher Workout

    30, rest, 20, rest, 10 reps of:
    Thruster, 40/30kg
    Toes-to-bar
    Rest 1:1 between each round
    goal is to do big sets unbroken

  • Front squat waves Strength

    for 8 min
    30s. Du practice
    7 ring rows
    5 sots press (bb from front rack)
    3 box jumps

    5-3-1 Front Squats
    72/77/82% 1RM, rest between sets is time it takes to change plates
    -- Rest 4 mins --
    5-3-1 Front Squats
    77/82/87% 1RM, rest 2 mins between sets
    -- Rest 4 mins --
    5-3-1 Front Squats,
    82/87/92% 1RM, rest 3 mins between sets

  • MERINGA Workout

  • Treeni 4 Workout

    Treeni 4
    Warm Up
    3 rounds
    15/12 calories rowing
    12 wall squats or 6/6 single arm ohs
    12-16 cossack squats
    :20 L-Hang (polvet voi olla myös koukussa)

    Strenght
    Overhead squats 5x5 reps @55-60 and 3sets @65%
    rest 1.5-2 min bwn sets
    Power Snatch 5x3 reps @65-70% of 1rm
    rest 1.5-2 min bwn sets
    Snatch Pull 3x5 reps @85-95% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    3 sets
    500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
    15-25 wall ball shots (unbroken)
    rest 2.5 min bwn sets

    Acecssory Work
    3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
    3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
    3x15 Reverse hypers or Barbell good morning @light weight
    rest as needed

    Ekstratreeni
    20-30 min easy pace cardio work alueella 55-65% of max HR.
    Row, Ski, Run, Bike or Double under training you can mix.

  • Tiistai 17.1.23. CONDITION Workout

  • Push, pull & monostructurals Workout

    EMOM25
    a) monostructural
    b) kb flow
    c) monostructural
    d) 1-3 rope climb / 2-4 ankle lock / 2-4 lying to standing
    e) rest

  • Conditioning Workout

    15-12-9-6-3 reps for time of:
    - Row
    - Thruster, just a barbell 20/15kg
    - Box Jumps 60/50cm

  • 28.1.23 Workout

    5 rounds ft:
    6 box step overs @2x22/14kg
    30 double unders / 70 single unders
    6 box step overs @2x22/14kg
    12 ground to oh @42.5/30kg

    rest 1min between rounds

  • press complex Strength

    8 min of
    1 min row
    20s. chair hold on the wall
    5 bulgarian split squat e/s
    4 deficit hspu

    press complex
    6x every 2:30

    1 push jerk + 1 split jerk

    start at 75% built up to 85%

  • Day 32 - Rest or active recovery Workout

    Warm-up: Easy swim for 200m

    A: Swim 6 x 200 m. Rest 75 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

    Cool-down: Easy swim for 200m