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

  • STRENGTH (Strict weighted pull up) Strength

    Strict weighted pull up
    9-7-5-3-1
    -rest 3min

  • 4.10.2023 Jog Or Ergos HR Zone 2 Workout

    75-90 Minutes

    You can change Ergo as you Like

  • Lepopäivä Workout

    Rest day - what did you do?

  • 3.10.2023 Jog Or Ergos HR Zone 2 Workout

    75-90 Minutes

    You can change Ergo as you Like

  • For quality Workout

    3-4rds, rest as needed:
    8-12 bb reverse grip Yates row
    6-10 pass through between boxes (1 rep = both directions)
    3-5 + 3-5 bottom up kb press

  • Chin ups - percentage work & partial reps Workout

    EMOM x12:

    Track 1:
    a) 40% of chin ups w/ 2-5s hold at the top (Target: RIR 2 on last set)
    b) (weighted) ring support (10-20 top + 10-20s bottom of dip), "rir"~5s/position on last set
    c) rest

    Leuanvedoissa tauoilla yläasennossa korostetaan vedon loppuosaa, joka on yleensä se, mistä viimeiset leuat jäävät kiinni.

    Track 2:
    a) 2-4 chin ups / (assisted) partial chin up - single reps! (RIR 2 on last set)
    b) ring support (10-20s top + 10-20s bottom of dip), "rir" ~5s/position on last set
    c) rest

    Jos teet kokonaisia leukoja, näissä ei käytetä enää kuminauhaa apuna. Mikäli kokonaista leukaa ei saada vedettyä, tee osatoistoja niin laajalla liikeradalla ylhäältä lähtien kuin mahdollista.

  • 2.10.2023 BasicWod Workout

    AMRAP 7

    10 Wallball Shots
    5 Burpees
    10 Sit-Ups

  • 2.10.2023 BasicWod Strength

    Elevated Lunges

    4 x ( 5 + 5 )

    Go Every 230

  • 1.10.2023 EasyWod Strength

    Front Squat

    4-4-3-3-2-2

    Go Every 2:30

  • 29.9.2023 Workout

    HEAVY WEEK 7/9

    WARM UP n. 10min

    2 rounds: no shoes

    12+12 step 1-ARM OH WALKING LUNGE with DB/KB
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
    6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD

    SNATCH
    2x3@barbell, 5x3@up to 80% sn-%, rest between sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 4[1+1]@up to 75, 2x2[1+1]@80% jerk-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    2[2+2]@95% jerk-%, rest between sets 2min

    SEATED PRESS
    3x6@RPE9, (could do 1 more reps), rest between sets 2min
    *6@rpe9 -- target load of max ~81%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10 NEUTRAL GRIP cable LAT PULLDOWN *lapiokahva
    8 DIP / BENCH DIP

    Rest as needed