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

  • 22.1.2024 BasicWod Strength

    Back Squat

    2-4-6-4-2-1

    Go every 3:00

  • EASY: Row, snatch & burpees Workout

    EMOM24:
    a) 7-12 cal row
    b) 3-9 power snatch
    c) 6-12 burpee / up & down over bar
    d) rest

    Tarkoitus: Jos power snatchin tekniikka vielä hakee uomiaan, tee vähemmän ja hyviä toistoja, jotta saat tekniikkaa kehitettyä eteenpäin. Jos taas tekniikka on jo kunnossa, voit treenata barbell cyclingiä ja tehdä tng nostoja lähempänä toistohaitarin yläpäätä. Jälkimmäisessä tapauksessa pyri pitämään painot samana koko treenin läpi.

  • Barbell Klubben Strength

    A.1) Tall snatch + press In snatch 4+4 ~10min

    B.1) Power snatch w/3.sec pause above knee
    60%×2 65%×2 70%×2(×3)

    C.1) Clean
    60%×3 70%×3(×2) 80%×3(×2)

    D.1) Snatch high pull
    4×4 @80%

    E.1) Back squat + box jump
    60%×4+2 70%×4+3(×2) 75%×4+2

  • Build it Workout

    Tabata: prone lying hip rotations

    3 rounds
    7 + 7 cuban press
    20 windshield wipers
    40m pinch grip carry

    3 rounds
    14+14 side plank rotations
    12+12 crossing leg box step up
    20-30sec pinch grip hold

    Tabata: barbell kneeling landmine

  • 17.1.2024 BasicWod Strength

    Back Squat

    5 x 8

    Go Every 3:00

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min ski erg
    2 min bike erg or air bike
    15 hip thrust with barbell/light weight
    10 barbell z-press
    20-30 heel over db

    Strenght
    Strict Press 10-8-6-6-6 reps@50-55% of 1rm to start and build up to heavy 6
    rest 2-3 min
    Hip Thrust 3-4x8-10reps@55-65% of 1rm back squats
    rest 1.5-2.5 min bwn sets

    Metcon
    Emom 24-32
    1) 30s fast ski erg (15 min pr pace)
    2) 8-12 butterfly/kipping c2b or normal pull ups (try to hit unbroken set)
    3) 30s fast rowing (15min pr pace)
    4) 8-10 double db thrusters @rx db's

    Accessory Work
    3-4 x 4-8 strict ring dip with pause at top
    3-4 x15-20 reverse hyper
    rest as needed

  • Power clean & jerk Strength

    EMOM x 10

    2 power clean + 1 jerk 60-70%

    BE FAST / not too heavy

  • Recovery WOD #1 Workout

    For 30mins
    2mins Bike
    :20-:30 Plank
    40m Farmer Walk

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Maanantain endu Workout

    5x

    45sek work / 15sek rest

    1. Air squat
    2. Wallsit
    3. Ring row
    4. Hang
    5. Sit-up
    6. Plank
    7. Push-up
    8. Handstand
    9. Rest

  • WOD: Upper body & ergos w/ partner Workout

    90s on / 30s off for 4 rounds w/ partner - divide working time evenly:
    a) arm-over-arm sled pull
    b) ski erg
    c) double db bench press
    d) air bike
    e) sandbag carry

    Rasittavuus: RPE 7-8, vetäise diesel käyntiin ja anna puksuttaa.