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

  • Partner WOD of the week Workout

    Partner WOD Week 17

    AMRAP 40
    100 Double Unders
    90 KB Swings 24/16kg
    80 Burpees
    70 Front Squats 42,5/30kg
    60 Snatches
    50 Toes-to-bar
    40 Box Jumps
    30 Pushups
    20 Pullups
    10 Cluster

    And then work back up

  • GS day 1.4 Strength

    500m row

    3x
    5 plyo push up
    7 BB bent over row
    5 1 arm db sots press e/s
    10 banded dead bugs

    Bench Press
    5x3@85-90% of 1RM

  • GS Day 3.3 Strength

    3mn DU practice

    3 rounds:
    7 x ring rows
    7 x scapulla pull-ups (1 rnd) / kips (2 rnd) / pull-ups (3 rnd)
    30s hollow hold

    Chest to Bar PU

    5, 4, 3, 2, 2

    rest 90s. in b/w

    Visible touch on the bar, every rep.
    All reps must be strict.
    Rest as needed If you are using bands make sure to progress as weeks go by. Example:
    week 1, use a red band sets 1-3
    week 2, use a red band only 2/3 of reps in sets 1-3
    week 3, use a red band only 1/3 of reps in sets 1-3
    Week4, use a red band only for the largest set and the sets 4-5 have weight.
    Week 5 loose the band, add weight to sets 3-5 and so on..

  • Monday 26th April 2021 Strength

    Strength

    Build up to 10RM Press

    Accessory

    Beginner: 3*10 beginner pull ups
    Novice: 3*10-30 sec chin over bar
    Intermediate: 3*5 eccentric
    Advanced: 3*1-5 pull ups

    Workout

    10 min AMRAP:

    3 pull ups
    6 press ups
    12 barbell lunges (from rack or floor)
    50m farmers carry

  • Morning Run Workout

    Run 4,8km

  • Sandbag deadlift Workout

    Sandbag deadlift
    4x30s. max reps
    2min recovery.

  • Sunnuntain Pitkä Workout

    12x 3min ON 1min OFF
    -Vuorotellen

    1) Kone

    2) Amrap for quality:

    5+5 Yhdellä kädellä kulmasoutu
    5+5 Tuulimylly kp/kk/levypainon kanssa
    20-30s pito karhuaennossa polvet koukussa

  • Friday Metcon Workout

    3 rounds for time
    12/15 calories of rowing
    9 burpee over rower
    6 power snatches @42,5/30kg (max 65% of 1rm)
    rest 1:1
    For time
    36/45 calories of rowing
    27 burpee over rower
    18 power snatches @42,5/30kg

    Score is total time of both workouts.
    Keep mod/fast pace on rower. Burpees should be done fast pace, you can use step up style to get out of that push up position. Try to go fast down also on that burpee, Dont "brake" going down with your hands, just drop there.
    Try to go snathes in sets of 3-6 reps so rest a bit before taking bar. Try to avoid drop and go lifts.
    Masters can take 25/35kg on barbell on snatches / snatch weight should feel light/moderate that you are able to go 10 reps unbroken touch n go when fresh.

  • Clean & jerk Strength

    Squat Clean & Split jerk
    5x2

    • Build to a heavy set.
    • Rest 2-3min.

  • Friday Strenght / Accessory Workout

    Strenght
    Strict Press
    5-4-3-2-1 reps, buld to heavy single for the day
    then
    3x3 reps @75% of todays 1rm
    Deadlift
    5-4-3-2-1 reps, buld to heavy single for the day
    then
    3x3 reps @75% of todays 1rm
    rest 1.5-2.5 min bwn sets.

    Accessory Work
    3 sets
    1:00 side plank
    10+10 banded half kneeling pallow press
    10+10 birddogs (1s pause)
    rest 1 min