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

  • 27.3.25 Strength

    4x

    3 push press + 2 (split) jerk

    Every 2min

  • 27.3.25 Strength

    CLEAN

    1x4
    2x3
    2x2
    squat clean

    Every 2min

    • lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

  • Crosstraining kestävyys - sunnuntai Workout

    vauhtikestävyys-intervalli
    __

    LÄMMITTELY
    3 kierrosta:
    2min ergo (vaihda joka kierroksella)
    15 plate hop
    10 dead bug
    5+5 käsipainotempaus
    __

    HARJOITUS (vauhtikestävyys, 70-85%/HRmax, peruskestävyys, 60-70%/HRmax)

    6x4min, 1min lepo

    1. ergo (vaihtuva)
    2. AMRAP:

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja halutessasi mene kovaa AMRAP osiossa.

  • TECHNICALLY STRONG Strength

    Clean & Heavy jerk

    Warm up

    Row 3 min (easy pace)

    Emom 6
    6 KB Russian swing
    3 KB C&J Ringht hand
    3 KB C&J Left hand

    Barbell warm up & technique
    From the rack:
    - Press
    - Push press
    - Push Jerk
    - Split jerk

    Emom 6 @20-35% (C&J 1RM)
    1 Press
    2 Push press
    3 Hang Power clean

    E2mom 10 @ 40-60%
    2 Spilt Jerk
    Regrip
    1 Clean

    E2mom 26 @65%->
    1 Split Jerk
    Drop -20%
    1 Clean

  • Performance Workout

    B.
    Every minute, on the minute, for 20 minutes:
    Even minutes – 30 seconds of Rowing (for meters)
    Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

  • 29.3.2025 Accessory Workout

    After the workout

    2-3 Rounds @ 2-3 RIR
    8-10/side Powell raises
    0:30-1:00 Sorensen hold
    8-10 T-Y-Is
    0:20-0:40/side Copenhagen plank*

  • 100 T2B Workout

    For time:
    100 T2B

  • Tempo Back Squat Strength

    5 sets:
    3 Tempo Back Squats @5-7/10 RPE
    - Build in weight each set, but stick to the tempo
    - Rest as needed btw sets

    ——— Then ———

    5 sets:
    1 Tempo Back Squat @80-85% of heaviest triple from above
    - Rest as needed btw sets

    • Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

  • Conditioning Workout

    5 sets:
    10 Pull-ups
    12 Power Cleans 43/30kg
    15/12cal AB or Ski
    - Rest 1:1

  • 28.3.2025 5 Rounds Workout

    5 Rounds

    AMAP-1 Handstand push-ups*
    AMRAP 1: Single-under cross-overs

    – Rest 0:30 between rounds –

    • Start with the most challenging variation you can do for at least 8 repetitions, then each round, move to an easier variation (if you get to the easiest variation, stay there for the remaining rounds) HSPU variations. Strict deficit HSPU 3.5/2” (less if needed), Deficit kipping HSPU, Wall-facing HSPU, Strict HSPU, Kipping HSPU

    Intent. Explore and build your capacity in different HSPU variations. Learn to be relaxed on the cross-overs to allow for better recovery for the HSPU.