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

  • 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

  • 30.9.2023 Teams Of Three ( Deload Cycle ) Workout

    AMRAP 13 Relay Race

    12 x 25m Bunny Hops
    15 x 25m Bear Crawl
    6 x 25m Medball Carry, Crap walk Style ( 20/14p )
    21 x 25m Walk, as fast as you can
    9 x 25m Wheelbarrow

  • Build it Workout

    3 rounds
    Alt. DB bench press x 12
    Box dips x 30
    Seated serratus press x 14

    3 rounds
    SL heel raises x 14/ leg
    Spanish squat x 20
    Rower hamstrings x 20

    3 rounds
    SA kick back x 18/arm
    Chest flys x 8
    Plate bench press 30sec max reps

  • Endurance Workout

    75% effort, disregard the clock if needed!
    2 rounds of:
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    20 KB Reverse lunges 24/16kg
    20 KB cleans 24/16kg
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    15 high box jumps
    25 HR push ups
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    5 wall walks
    25 wallballs
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    15 T2b/K2E
    15 pull-ups