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

  • Event 2: find 1rm Strength

    hang squat snatch + squat snatch 1rm
    Use 10 min, then rest 1 min

  • Perjantai 17.11 Workout

    Start this metcon only when you have fully recovered from the baseline!

    For time!

    30 Alternating pistols
    30 kb snatch 32/24
    10 Burpee box jumps
    30 Hspu
    30 T2B
    10 Burpee box jumps
    30 C2B
    30 Unbroken wall balls 9/6
    10 Burpee box jumps

  • 11/9/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 pull ups
    6 push ups
    8 tuck jumps

    Metcon/*Rx(15)
    amrap 15
    25 step/*box jump overs 24/20
    15 hrpu
    5 c2b(mod as needed)/*bmu

    snatch(8)
    otm-increase weight every minute

    Finisher
    2 min bf stretch
    1 min s/a para stretch

    :30 sec six inch hold
    :30 sec front plank
    rpt 2x

  • Endurance - 4 rounds Workout

    4 rounds:

    From 0:00 min to 2:00 min: Ski for calories
    From 3:00 min to 5:00 min: 15 goblet squats + burpees
    From 6:00 min to 8:00 min: 300 m run + hollow hold
    From 8:00 min to 10:00 min rest

  • Torstai 9.11 Workout

    3 Rounds for consistency and quality
    9 C2B
    12 Hspu
    15 Cal row
    18 Alternating pistols

    Same rules as on monday. Try to keep all the rounds with 20 seconds apart. Start new round on next full minute sharp.

  • Tiistai 7.11 Strength

    Clean&Jerk
    20 Minutes to establish heavy double.
    This should be somewhere around 80-85%
    of your 1RM. If not feeling too good, then don't
    push yourself too much.

  • Kisaryhmän treenit Workout

    a) Gymnastics
    5 sets of 5-10 unbroken chest to bar pull ups
    Skaalaus: pienennä toistomäärää. Jos et saa tehtyä vielä c2b niin käytä aika sen harjoitteluun

    b) strength
    5 rounds for quality
    5-10 ring dip
    10/10 one legged kb deadlift 32/24 kg
    15-25 banded pull aparts

    c) Every 2 min, for 20 min
    7 thrusters 42.5/30 kg
    7 pull up
    7 burpee

    d) 8 min amrap of rope climb in teams of 1, 2 or 3 riippuen siitä kuinka monta paikalla

    C-osiossa go unbroken. Joka kierroksella pitäisi jäädä vähintään 30 sekuntia lepoa, jos ei jää niin skaalaa toistomääriä. Tavoite on pitää jokaisella kiekalla sama vauhti. Pyri tekemään toistot unbroken.

  • Maanantai 30.10 Strength

    Wide pull ups
    EMOM 8
    1. 5-8 reps
    2. Rest

    Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
    If you cannot do 5 reps without kicking, then go with less reps.
    Do same amount of pull ups every round.

  • 20 min AMRAP Workout

    20 min amrap

    15 x db/kb thrusters (2 handed)
    15 cal row
    15 chest to bar pull ups

    Tämän harjoituksen yksi tavoite on oppia jakamaan voimia niin että pystyt pitämään saman vauhdin ĺäpi treenin. Tee siis suunnitelma ja pysy siinä.

  • Barbell cycling Workout

    Barbell cycling
    Perform for time and kilos

    a) 10-8-6-4-2 power snatch
    b) 8-6-4-2 Clean & Jerk
    c) 6-4-2 Squat clean

    All sets unbroken, rest 3 min between sets. Tee aina yksi osio samoilla kiloilla, mutta kun siirryt a:sta b:hen ja b:stä c:hen niin lisää kiloja. Valitse haastavat kilot