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

  • Ke 28.4.2021 sputnik: maastaveto Strength

    Maastaveto 6x3x80%

    Yhden käden kulmasoutu 4x8-15 / käsi

    SitUps 5x10 (lisäpaino)

  • Thursday 29th April 2021 Workout

    Strength

    3*3 clean pull
    3*3 hang power clean

    Workout

    5 wall walk
    10 TTB
    4 wall walk
    10 TTB
    3 wall walk
    10 TTB
    2 wall walk
    10 TTB
    1 wall walk
    10 TTB"

  • 28.4.2021 CF Workout

    3 - Position Clean ( High hang - Hang - Floor)

    1+1+1 x 70%, 2 x (1+1+1) x 75%, 2 x (1+1+1) x 78%

    Power Jerk + Jerk

    2 x (1+2) x 70%, 2 x (1+2) x 75%, 2 x (1+2) x 78%

    Clean Deadlift

    5 x 5 x 105%

    Front Squat

    1 x 5 x 75%, 2 x 4 x 80%, 2 x 3 x 85%

  • Warm up and Strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 air squats

    Barbell warm up

    Squat clean + Push jerk
    EMOM x 12
    1 rep

    *building in weight for quality

  • GS day 2.3 Strength

    Front squat
    5x5@80% of 1RM

    • rest as needed
    • spend good amount of time doing warm up sets of:
    • 15, 13, 11 and 9
    • you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

  • 24.4.2021 CF Workout

    Snatch

    1 x 2 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 85%, 3 x 1 Heavy Single

    Clean & Jerk

    2 x (1+1) x 70%, 2 x (1+1) x 75%, 1+1 x 80%, 1 + 1 x 85%, 1+1 x 90%

    Back Squat

    1 x 5 x 65%, 1 x 5 x 70%, 1 x 4 x 75%, 2 x 3 x 80%

  • For quality Workout

    4 RNDS for quality

    2-5 bar muscle up
    7 BB back squat jump

    • scale Mu to low bar
    • squat jump must be light and explosive, choose weight accordingly.
    • rest as needed between rounds

  • AMRAP's Workout

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 5 Power Snatches 60 / 40 kg

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 10 Power Snatches 40 / 30 kg

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 15 Power Snatches 35 / 25 kg

  • Run/Row/Bike conditioning Workout

    A.
    Easy Run/Row/Bike: 5-8min.
    Include 3x ~30s. Hard/Moderate pace sprints.
    + Mobility

    B.
    Run / Row / Bike
    8x4min.
    Walk/Rest 2min. btw sets.

    • Ohjeistus:

    • Lisää hieman tempoa viime viikkoisen, mutta Pyri pitämään tasainen vauhti ilman hyytymistä.

    • Syke: ~75-85%

    C.
    Cool down
    5-8min
    + Mobility

  • Ultimate lonely jyystö Workout

    30min amrap

    5 x t2b
    40m kb farmer carry
    10 x wall balls
    20cal row