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

  • JERK Strength

    3x3 jerk (70-75%)
    3x2 jerk (77-83%)

  • Press Strength

    4x8
    strict press

    ( 2-3 reps in tank )

  • 6x3 bench press Strength

    6x3 bench press narrow grip

  • EASY: Perusjyystö Workout

    EMOM24
    a) 9/7 cal row
    b) 5-8 push up + 5-8 sit up
    c) rest
    d) 3-5 power clean
    e) 5-8 push up + 5-8 sit up
    f) rest

    Target: work ~30s / interval, RPE 8.

  • Bench press + superset gorilla row Strength

    5 rounds for max load:
    - 6 bench press
    - 20 alternating gorilla row

    Start a new round every 4min

  • WOD: Cleans and burpees w/ partner Workout

    20 rounds for time w/ partner, YGIG round at a time:
    5 bar over burpee
    10 power clean (50 / 35 / ~40%)

    TC: 20

  • Front Squat Strength

    500m row/ski/bike
    then
    3x 30s on 10s. off
    Banded half kneeling wood chops L
    Banded half kneeling wood chops R
    Front rack KB step back lunge L
    Front rack KB step back lunge R

    Front Squat
    5x every 2 min
    Pausing 2 Seconds in the hole
    2 @ 75% of 1rm

  • Back Squat Strength

    500m row/ski/bike
    then
    3x 30s on 10s. off
    Banded half kneeling wood chops L
    Banded half kneeling wood chops R
    Front rack KB step back lunge L
    Front rack KB step back lunge R

    Back Squat

    4x6 @70% of 1rm
    rest 3 min

  • Perjantai 9.6.23. FN Workout

    Warm up
    2 rounds
    1:30 cardio machine
    20 plate hops
    10 GTOH with plate
    15+15m Pinch grip plate carrying
    16-20 alt leg v-ups

    Sit liiketuntuma kaikista alla olevista liikkeistä tehden eka keveämmällä painolla kuin työpainot ja sen perään työpainoilla vielä. (hae ttb sisäänajot)

    Workout
    3 rounds for quality with moderate pace (go, new round every 10 min)
    25/20 calories of cardio machine
    16-20 db snatches @moderate weight
    25+25m suitcase carrying @moderate weight
    25/20 calories of cardio machine
    10-15 ttb/15-20 kip knee raises OR 20-25 abmat sit ups
    25+25m single arm kb/db OH Carrying @moderate weight (huom liikkuvuus)

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min cardio
    25+25m single arm front rack carrying
    25+25m single arm farmers carrying
    5+5 squat strech
    10 air squats + 10 squat jumps
    10-15 ring row

    Strenght
    Yoke Carrying @light to medium weight 5-6 sets of 30-40meters
    rest 2 min bwn sets
    Vaihtoehtona jos ei ole Yokea on tehdä Tangolla eturäkki pitoa 30-40 sek semiraskas
    arviot 50-70/70-90kg x 3 kertaa ja perään 3x45sek farmarikävelyt n.1 min levolla

    Metcon
    4 sets
    250/300m row @5-10km pr pace
    12-15wall ball shots
    rest 2 min bwn sets

    4 sets
    1min max reps double unders
    16 db snatches/ hang clean&jerk @15/22.5kg
    rest 2 min bwn sets
    eli tässä kierrokset 1 ja 3 snatchit ja 2+4 mennään riipusta rive + push press

    Accessory Work
    3x12 double db farmers carry box step ups @2x10/15kg's
    3x12-15 bent over row (with double dumbbells)
    3x30 weighted twits 5/10kg + 10/10 side plank hip touches (pause 1s at top)
    rest as needed