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

  • 17.9.2024 Deadlift Strength

    Deadlift

    1 x 4 @ 78-82%
    4-6 x 3 @ 65%

    Rest 1:30-2:00 between sets

  • Accessory Workout

    AMRAP 6 at a slow pace with a light KB:
    3 each Front Rack Shin Box Hip Lift
    3 each KB Halos
    1 each KB Arm Bar
    - Goal: Connect your movement with your breath and move with intention
    +
    Band Paloff Press
    3 x 10 each. Rest 60s

  • WOD 17/09/24 Workout

  • DB bench press 3x6-8 Strength

    Tempo 30X1
    @60sec rest

  • Conditioning Workout

    Partner Workout (You GO , I GO)

    60-50-40-30-20-10
    Wall ball over the rack @9/6kg
    Cal row /bike /ski
    Front rack carry in meter with Double Kb@24/16kg each person
    Ring row (hard effort)

    Timecap : 35mins

  • EasyWOD 16.9.2024 Workout

    Tekniikka
    E45s 3 rounds
    3 high hang power clean

    5min EMOM
    5 hang power clean

    WOD
    12min amrap
    6 calorie ergo
    6 hang power cleans
    6 up down
    6+6 alternating lunges

  • Barbell Conditioning Workout

    5 rounds:
    12 T2B
    9 Power Clean @50/35kg
    6 Box Jumps 60/50cm
    - Rest 1min btw rounds

    ——— Rest 5min ———

    5 rounds:
    12cal AB
    9 Front Squats @50/35kg
    6 KBS 32/24kg
    - Rest 1min btw rounds

    • UNBROKEN SETS!!!

  • 1 RM Benchpress 1 RM Strength

    1 RM Benchpress 1 RM

  • Voima- lauantai Workout

    VOIMA- ohjelmoinnin ensimmäiset viisi viikkoa on taputeltu, ja edeltävän väliviikon tarkoitus on ollut antaa hermostolle lepoa. Seuraavat neljä viikkoa nostellaan kuormia ja tiputellaan toistomääriä. Tämän jälkeen viides viikko on väliviikko, jonka jälkeen on aika testailla ykköset!

    Harjoitusten syklitys ja pääliikkeet pysyvät samoina.

    VIIKKO 6, HARJOITUS 3

    LÄMMITTELY
    5min ergo

    jonka jälkeen 10min:
    16 dead bug
    5-10 TRX soutu/Aussie pull up
    10 Kasakkakyykky
    5 penkkipunnerrus
    5-10 takakyykky

    Penkkipunnerrus
    5x4 RPE 7-8
    -2min lepo sarjojen välissä

    Takakyykky
    3x10 RPE 6
    -2min lepo sarjojen välissä

    Leuanveto
    3x max reps (ilman apuja) tai 3x 6-10 (kuminauha-avustuksella)
    -1-2min lepo sarjojen välissä
    -myötäote

  • 14.9.2024 Intervals ( Basic & Prep ) Workout

    Descending intervals

    AMRAP 4
    400m Run
    24 Burpee box jump overs, 24/20″
    SkiErg for calories in any remaining time

    – 3:00 Recovery (Easy BikeErg/Walk) –

    2 x AMRAP 3
    300m Run
    20 Wall balls @ 9/6kg (20/14lbs), 10′ target
    SkiErg for calories in any remaining time

    – 2:00 Recovery (Easy BikeErg/Walk) –

    3 x AMRAP 2
    200m Run
    16 DB Snatches, alt @ 22.5/15kg (50/35lbs)
    SkiErg for calories in any remaining time

    – 1:00 Recovery (Easy BikeErg/Walk) –

    4 x AMRAP 1
    100m Run
    SkiErg for calories in the remaining time
    – 0:30 Rest –

    Flow. 1 x AMRAP 4, 2 x AMRAP 3, 3 x AMRAP 2, 4 x AMRAP 1

    We are switching gears now to descending aerobic capacity intervals. Aim is to hit each interval hard to drive high work output and heart rate. The session might seem complex with changing work/rest intervals but it will be worth it with the stimulus you’ll get from it.
    Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Burpee box jump overs, wall balls and DB snatches should be unbroken (adjust weight/height accordingly).
    Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).