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 Satasta” Workout

    Aikaa vastaan :

    • 100cal soutu
    • 100 abmat-istumaannousu
    • 100 wall-ball (N 6kg / M 9kg)

  • Back squat Strength

    500m row
    3x
    7 wall ball 12/9 to high target
    4 plate dead bug e/s
    7 Ring row, 2 s. hold at the top

    Back squat

    find your 6 RTM

    mark 3 of your heaviest sests

  • Tuesday Warm up + Metcon Workout

    Warm Up
    1:00 easy - > :30 moderate
    1:00 easy - > :30 moderat/fast
    1:00 easy - > :30 fast
    first with rower , rest 2 min and then with air bike

    Metcon
    4 Sets (1 Set every 10 Minutes)
    21-15-9 (18-12-6)
    Calorie Row
    Calorie Assault Bike

    Goal is to be able find you fast pace, dont start all out.
    My pace would be about 1500-1700 cal/hr on rower and wats with bike maybe 400-500 watts.
    Score is total time off all 4 sets.

  • Monday Metcon + Cool down Workout

    Metcon
    Every 5 min for 20 minutes (4 sets)
    20/16 cal ski
    10 single arm kb oh lunge @16/24kg (right)
    10 burpee box jump overs @50/60cm
    10 single arm kb oh lunge @left 24kg (left)

    so lunge steps in place, not walking lunges. alternating legs.
    Keep fast pace on ski, target about 1 min.

    target time is sub 2.5 min, cap 3 min on each set.
    Score is total time of all intervals.

    before metcon do normal prepping for the workout, test movements. before starting wod do :
    8/10 calories ski + 4 lunges + 4 burpee bjo + 4 lunges

    Cool down
    2-3 min light cardio
    1+1 min pigeon pose
    1+1 min banded bully strech
    1+1 min tricep strech

  • Happy legs Workout

    2 rounds for time:

    40 cal bike
    30 double dumbbell deadlift
    20 double dumbbell squat
    10 weighted box step

  • Monday Strenght Workout

    Strenght
    Back Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets

    Shoulder Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets

  • SNATCH Strength

    700m slow row and then

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Snatch Seg. pull
    2 s. @ start, top of the knee, hip
    4 s. down

    5x3 @105% of snatch

    snatch grip SOTS PRESS behind the neck

    3x7 - 90s. rest
    keep weight light and technical

    Block snatch
    set BB at top of the knee
    3x3 82.5-85%

  • 28.8.20221 Workout

    Basic Condition

    5 min Row
    5 min Echo Bike
    5 min Bike Ergo

  • 28.8.2021 Workout

    EMOM 30

    1 minute : 4 Back Squat 65 - 75%
    2 minute : 30-40 Double Unders
    3 minute : 5 - 8 CTB

  • 28.8.2021 Workout

    Basic Condition

    10 min Row
    10 min Echo Bike
    10 min Bike Ergo