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

  • Conditioning Workout

    EMOM 32
    Min 1: 15/12 cal bike erg
    Min 2: 20 alt. Renegade row (10/10) @2x22,5/15kg
    Min 3: 3-5 sandbag clean
    Min 4: 10 dumbell floor press @2x22,5/15kg

  • WEIGHTLIFTING EXTRAS Strength

    1. BACKSQUAT

    4-5 x 5 x 75-80%
    rest 2-3min

    1. SUPERSET

    DKB front rack march + DKB wide stance RDL
    4 x 20 + 10
    try to do with same pair of kettlebells

    rest 2min

  • WOD 20/11/24 Workout

  • Treeni 4 (PE) Workout

    Treeni 4 (PE) tän tilalla voi olla vaikka terwakarsinnan 2 laji.
    Warm Up
    3-5 min bike erg + some overall mobility
    then 3 sets
    3-5 reps of each movement
    rdl/clean dl/clean pull
    hang muscle clean/hang power clean/tall pc
    front squat
    pp/pj/sj
    then start to climb up to starting weight

    Strenght
    Clean&Jerk
    8 sets every 20sec
    1 rep @65% (do pc/pj first 5-6 reps and last 2-3 reps as squat clean&split or push jerk) (add +2.5-5kg to each weight from first time)

    rest 2 min

    6 sets every 30sec
    1 rep @75% (1-3 pc&pj and 3-5 sc+jerk)

    rest 2 min

    4 sets every 45sec
    1 rep @85% (all reps sc+jerk)

    Strenght
    3x12 Front racked barbell box sep ups @25-40kg/35-50kg
    rest 30s
    15-20 ghd sit ups (fast pace)
    rest 3 min
    rest 2-3 min bwn sets

    Metcon Prep
    2 sets
    200m easy run / mod run
    20m sandbag bear hug carrying
    4 burpee pull ups
    rest 1-2 min bwn sets

    Metcon

    3 rounds for time
    300m run
    50m sandbag bear hug carrying @45/68kg or 35-40/50-60kg
    10 burpee pull ups

  • Voima - maanantai, tiistai Workout

    Ensimmäinen sykli Wendler-metodia alkaa olla loppusuoralla. Seuraavat harjoitukset ovat kevennettyjä. Uuteen sykliin siirrytään ke 27.11. alkaen, ja se toistaa samaa kaavaa kuin edeltäjänsä.

    LÄMMITTELY
    3-5min ergo
    sitten 3 kierrosta:
    10/suunta jalan heitot
    10 kyykky-takareisi-pumppaus
    20 dead bug
    10 kulmasoutu tangolla
    3-5 boksihyppy, askeltaen alas

    PRIMER
    3x5 takakyykky; 3sek lasku alas, stop pohjassa 3sek, räjähtävästi ylös
    -2min lepo sarjojen välissä

    TAKAKYYKKY
    5@ 40%
    5@ 50%
    5@ 60%

    -1-2min lepo sarjojen välissä
    -nouse ensimmäiseen työkuormaan muutamilla 5 toiston sarjoilla

    APULIIKKEET
    3x16 (8+8) askelkyykkykävely (keskiraskas)
    3x10 TRX soutu / Aussi leuanveto (kevyt/keskiraskas)
    3x20 istumaannousu

  • Ma 18.11.2024 perus: kyykky Strength

    Kyykky 3x1x85%

    Stoppi-kyykky 3x3x65%
    -1s stoppi

    SitUps (staattiset pidot) 5x1
    -jalat tuettuna
    -5s pito
    -”maksimipaino”

    Yhden käden kulmasoutu 3x15 / käsi

  • Back squat 1x15 Strength

    Back squat 1x15

  • CrossLifting Workout

    A)
    Daily max of :
    2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

    B)
    EMOM for as Long as Possible
    3 Power Cleans @84/61kg
    3 Front Squats
    3 Jerks

    Take the barbell from the ground.
    Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.

    Good Score for “Macho Man”
–
    Beginner: 7-9 rounds
–
    Intermediate: 10-12 rounds
–
    Advanced: 13-15 rounds
–
    Elite: 16+ rounds

  • "Over And Over Again" Workout

    AMRAP 8:
    2-4-6-8…
    HSPU
    4-8-12-16…
    C2B

    ———— Rest 4:00 ————

    “Erase your reps”
    For time:
    Start where you left off and go in reverse

    • Goal: 90+ (on your way up)

  • EasyWOD 18.11.2024 Workout

    Voima
    E3MOM, 5rds
    Deadlift x3
    - tangolla
    - nouseva paino

    WOD
    5 rounds for time
    9 deadlifts (tyhjä tanko)
    6 hang power cleans
    3 push presses