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

  • 6.7.23 Workout

    FOR TIME
    40s ON, 20s OFF

    30-26-22 reps of:
    sumodeadlift high pull @40/30kg
    box jumps

    tc: 16min

  • 6.7.23 Workout

    SKILL ¼

    12min skill of your choice

  • 6.7.23 Strength

    PUSH UP pyramid (¼)
    EMOMx5
    8-7-6-5-4

    lisäpainolla

  • 27.6.2023 BasicWod Workout

    Back Squat + Reverse Lunge

    5 x 6 + ( 2+2 )

    Go Every 3:00

  • Conditioning 02-07-2023 Workout

    PERFORMANCE
    FOR TIME
    200m DB Farmer Carry @50/35# /hand
    20 Hand Release Push-Ups
    200m Run
    20 Box Jump Overs @61/51cm
    400m DB Farmer Carry
    40 Hand Release Push-Ups
    400m Run
    40 Box Jump Overs

    *Weight Vest Optional.

    FITNESS
    FOR TIME
    200m DB Farmer Carry @light/ moderate
    20 Push-Ups
    200m Run
    20 Box Jump Overs
    400m DB Farmer Carry
    40 Push-Ups
    400m Run
    40 Box Jump Overs

  • WOD: Perusjyystö Workout

    EMOM30
    a) 5-10 Power snatch
    b) 12/9 cal row
    c) rest
    d) 5-10 clean & jerk
    e) 20-40 DU
    f) rest

    Target: work 30-45s / interval, target RPE 8/10.

    On the bar: light to moderate weight, allows for fairly easy, technically solid cycling, keep the bar close and have efficient movement patterns all around, applies for both snatch and c&j equally.

  • Perjantai 30.6.23. FN Workout

    Warm Up
    perform 6 min cardio total with 1-3 machines
    then 2 sets
    10 scapula rolls
    10 deck squats with plate 5/10kg
    5 inch worm with push up
    5 wall squat

    Sitten ajamaan sisään päivän metconin liikkeitä :
    Tuplakäsipainoilla hang power clean + ylöstyöntö+thrusterit
    yhden käden ohs tai tanko ohs
    toes to bar
    askellus boxille käsipainoilla
    käsilläseisonta punnerruksia

    Metcon
    For 8 mins (every 2 min 0.2.4.6 perform)
    7 Hang PC + 5 Push Press + 3 THRUSTER @mod weight's (tupla käsip/kuulat SIIS)

    rest 2 min

    For 8 mins (every 2 min 0.2.4.6 perform)
    4+4 Single arm KB OHS @15kg DB
    6-8 Toes To Bar

    rest 2 min

    For 8 mins (every 2 min 0.2.4.6 perform)
    4+4 Goblet Hold step ups @mod weight
    4-6 burpee pull ups

  • 30.6.23 Workout

    4 rounds for time:
    8 db snatch, left
    8 oh walking lunges, left
    6 burpee over db
    8 db snatch, right
    8 oh walking lunges, right
    6 burpee over db

    @ 22/14kg

    tc: 15min

  • JERK Strength

    2x3 jerk (70-75%)
    2x2 jerk (77-83%)
    3x1 jerk (find heavy)

  • Strict press Strength

    8-6-6-4
    strict press
    ( 1-3 reps in tank )