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

  • 20.3.2024 BACK SQUAT Strength

    6@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x6@-10%
    *target load of max ~74%, rest btw sets 3-4min

  • Torstai 21.3.24 BASIC Workout

    Warm Up (12-15min)
    5x40s easy/20s mod/10s fast, rest 20s bwn sets
    then some overall mobility and start metcon

    Metcon (20 min)
    3 min on / 3 min off
    1.5 min on / 1.5 min off
    2 min on / 2 min off
    2x1 min on / 1 min off
    air bike, bike erg, run, ski or rowing
    start with moderate pace and keep 1-1.5 min rounds fast pace, that 2 min round is mod/fast pace.

    Accessory Work
    3-4 sets
    8-12 weighted farmers hold walk lunges
    8-12 hardened ring row
    16-24 weighted russian twits + 8-12 tuck ups
    rest 2 min bwn sets

  • Barbell Klubben Strength

    Wu×2
    Shoulder shrug ×10/10
    Arm sircles ×10/10
    Elbow circles ×10/10
    Wrist circles ×10/10
    Hip circles ×10/10
    Knee circles ×10/10
    Ankle circles ×10/10
    Calf rises ×10
    Step ups ×5+5
    Drop squat ×10

    A.1) Tall clean
    5×3

    B.1) Front squat to jerk
    5×2

    C.) Power clean & jerk
    1.) Build up to a heavy set of 2+1
    2.) Then do 3×2+1 with 90% of that heavy set

    D.1) Clean pull from floor to knee w/3.sec pause
    5×4 @100-110% of clean

    E.1) low hang clean pull
    From contact point to just above the floor
    4×8

  • EasyWOD 21.3.2024 Workout

    Voima
    Deadlift 6x1
    -rest 2min
    -nouseva paino
    -skaalaus 5x5

    WOD
    partner WOD you go, i go
    12min amrap
    1 Deadlift
    3 sit up
    5 wall ball
    -vaihto aina kierroksen jälkeen

  • 21.3.2024 Mobility ( Deload Cycle ) Workout

    Mobility, lowerbody

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10-15 banded pull apart
    30+30s side planks
    40-60s plank

  • 10.3.2024 Shoulder Press Strength

    Shoulder Press

    3 x 2 @ Moderate. Go Every 2:00
    ...into Building in 12 Minutes 2 RM

  • Clean Complex Strength

    In 20 min, find a heavy working set:

    1 squat clean + 1 hang squat clean

    Q7AV

  • Barbell Klubben Strength

    Wu×2

    Shoulder shrug ×10/10
    Arm sircles ×10/10
    Elbow circles ×10/10
    Wrist circles ×10/10
    Hip circles ×10/10
    Knee circles ×10/10
    Ankle circles ×10/10
    Calf rises ×10
    Step ups ×5+5
    Drop squat ×10

    A.1) Sots press
    3×10

    B.1) Front squat + Jerk
    4×3+3 @70% of jerk

    C.1) Split jerk
    10×1 @80%-85%

    D.) Front squat
    1.) Building weight to a heavy set of 2
    2.) 3×2 @90% of 2rm

    E.) 4×
    Db z-press ×10
    Push up w/5.sec eccentric ×5

  • Conditioning / Core (DELOAD) Workout

    3 Sets:
    5min AB
    20 GHD Sit Ups
    :45 Sandbag Bearhug Hold 60/40kg
    - Rest 3:00 btw sets

    -straight into-

    3 Sets:
    5min Row
    20 T2B
    8 Double DB Deadlifts @2x45/30kg
    - Rest 3:00 btw sets