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

  • "Barbellicious" Workout

    For Time:
    30-20-10
    - Hang Power Cleans 60/42kg
    - STOH
    Each set starts with 15 Burpees.

    Scaled: 42/30kg

  • Tempaus ja takakyykky Workout

    Availut:
    -kylkimakuulta rangan kierto
    -pitkä askelkyykky asento ja rangankierrot
    -polvi-kyynärmakuulta rangan kierto
    -jefferson curl.
    Tukiliikkeet:
    -seinäkyykky
    -facepull
    -olan ulkokierto
    Lämmöt ylös laitteella.

    Tangolla: polven ohittaminen, muscle clean, tempauksen allemeno, valakyykky 2x10+10+10+10.**

    I) Tempausveto nivuselta, tempaus nivuselta 3x3x1+1 40-60% (teknisiä, hyviä ja helppoja toistoja)

    II) Tempaus riipusta 4x4 (viikkotasolla nouseva prosentti 60, 62,5, 65, 70, 75%)

    III) Tempauksen allemeno 5x3 65-75%

    IV) Takakyykky 4x5 75-85%

    V) Valakyykky kuulalla 3x8 o/v

    VI) Askelkyykkykävely käsi ylhäällä 3x8 o/v**

  • Conditioning Workout

    3 Sets every 3min:
    50 DU
    20 Wall ball
    15 T2B

    Jokainen kierros pitää mennä alle 2min. Skaalaa toistoja tarvittaessa.

    RPE 3,5

    RPE1 PK @60-70%
    RPE2 VK1 @70-80%
    RPE3 VK2 @80-90%
    RPE4 Maksimikestävyys @90-100%

  • Accessory Workout

    3 Rounds:
    One leg hip thrust 8/8 with 2sec Hold V.1-2
    1min Rest between sets.

  • Strength Workout

    1+1/4 Front Squats
    3RM. Rest 2:00
    - Build in weight over the course of 5-6 sets.
    - Option: Work up to a moderate set of 5.

  • Power Output test Workout

    4x
    7 ring row
    5 push up
    12 air squat

    Test day #1
    20 min ride for avarage watts
    (power output)

    Assault bike do the following
    -click target time
    - set for 20 min
    Ride for 20 min
    - at the end of 20 min the monitor will show you your avarage watts
    - WRITE THAT NUMBER DOWN/SCORE IT AS REPS ON THE APP

  • Conditioning 31-01-2021 Workout

    4 rounds @75% effort + last round fast!
    4 Wall Walks
    8 Single Arm Hang Power Clean each @50/35lbs
    400 Meter Run / Stairs / Row / Ski

  • Strength 31-01-2021 Workout

    Superset
    4 rounds;

    Kettlebell Glute Bridge Crush Press x 10-12; 2s up 2s down
    Rest 1:00
    Snatch Grip Pendlay Row x 10;1s hold 2s down.
    Rest 1:00

  • Squat relay Workout

    in teams of 3
    4 rounds for time of
    6 Fatbar front squats
    10 m OH lunge walk
    - perform both movements before switching athlete.
    - everyone performs 4 rounds

  • CompTrain Benchmark: "300" Workout

    10 Rounds, for time:
    5 Strict Chest-to-Bar Pull-ups
    10 Dumbbell Movements* (70/50#)
    15 GHD Sit-ups

    *Dumbbell Movements:
    Rd 1: DB Push Press
    Rd 2: DB Burpees
    Rd 3: DB Power Cleans
    Rd 4: DB Bench Press
    Rd 5: DB Lunge
    Rd 6: DB Front Squat
    Rd 7: DB Bent Over Rows
    Rd 8: DB Snatch
    Rd 9: DB Deadlifts
    Rd 10: DB Thrusters