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

  • 12.6.23 ULKO Workout

    4 rounds of: 5min ON, 2.30 min OFF
    alternate A&B, 2x both

    A)
    300m run
    as amrap:
    10 wall ball @9/6kg
    6 burpees

    B)
    300m run
    as amprap:
    8+8 db hang power clean @22/14kg
    6 burpees

  • EASY: Power, skill & row Workout

    EMOM24
    a) rope climb practice
    b) dip between boxes
    c) row
    d) rest
    e) gorilla row
    f) pass through between boxes
    g) row
    h) rest

    Target: work 30-45s / min.

  • NBT Snatch Strength

    Every 2,5min 5 rounds
    1 Snatch

  • STAMINA Workout

    Every 5min, 4 rounds
    12x WB
    20x alt. one arm KB swing
    400m run/500m row
    * -lepoa pitää jäädä vähintään 90s kierrosten väliin
    -skaalaa tarvittaessa juoksu 300m ja soutu 400m*

  • 090623 Perjantai Strength

    A) Explosiveness
    3 rounds
    3 seated start box jump
    3 explosive push-up

    A) Hang squat clean & split jerk
    3x3+1 @65-75% 1RM
    3x2+1 @70-85% 1RM
    3x1+1 @85%+

    C) 3 rounds for quality
    30-60s wall handstand hold
    10-15/side KB/DB side bend

  • Strength Strength

    Handstand walk/hold practice

  • WOD: Run and then some Workout

    6min on - 4min off, 3 rounds:
    Buy in: 800m run

    into AMRAP:
    12 wb (9 / 6)
    9 dl (80 / 55 / ~40% of 1RM)
    6 t2b / knee raise / 12 v-up

    Weights and scalings so that it's possible to go UB when fresh.
    Target: RPE 9-10.

  • ERIC LASSARD Workout

  • 5.6.2023 2x per WEEK TRAINING Workout

    LIGHT MODERATE WEEK 10/15

    WARM UP SAMA

    SNATCH BALANCE + OHS /
    SNATCH PUSH PRESS + OHS
    6[1+1]@76% sn-% pal 2min

    SNATCH + SNATCH BELOW KNEE
    4-6[1+1]@76% pal 2min

    LUNGE
    3[5+5]@65 jerk-% pal 3min

    DEAD BACK SQUAT (~90° - ~80°)
    4x1@65% *rest for 60 sec between reps

    ACCESSORY EXERCISES SAMA

  • 2.7.23 Strength

    SNATCH 1/5
    Every 75s x5
    1 snatch (power or squat)

    build up in weight

    Tämä ja edellinen snatch complex toistuvat seuraaavat viisi viikkoa. Tavoite lisäillä painoa viikkojen edetessä. Eka osio toimii ”lämmittelynä” jossa tavoite teräviä hyviä toistoja, ei isoja painoja ja keskitytään tangon liikerataan. Toisessa osiossa viikkojen edetessä noustaan raskaaseen ykköseen.