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

  • Strength 10-10-2021 Workout

    SuperSet
    4 rounds;

    Single Arm Front Rack Front Foot Elevated Split Squat x 8-10 each 3s down
    Rest 60s.
    Single Arm Landmine High Pull x 8-10 each
    Rest 60s.

  • Endurance WOD Workout

    Mixed amraps at consistent pace:

    A. 9 min amrap:
    9 DB deadlifts
    6 burpees
    3 DB power cleans

    B. 9 min amrap:
    Row for meters

    C. 9 min amrap:
    9 box jumps
    6 push ups
    3 strict T2B

    5 min rest between amraps.

  • Butterfly technique + broad jumps Workout

    1A) Butterfly pull ups 3x8 or butterfly kip/ pull up kip 3x10
    1B) triple broad jump 3x2

  • Friday Metcon Workout

    Workout
    2 sets of :
    21/17 calories of ski erg
    3 rope climbs
    15 push ups
    15/12 calories of ski erg
    2 rope climbs
    12 push ups
    9/7 calories of ski erg
    1 rope climb
    9 push ups
    rest 1:1 and repeat

    time target 6-8 min, cap 9 min.
    Scale the rope climb for 12-8-4 strict chin ups if need to!
    Women can also perform 12-9-6 reps of push ups
    Notes:
    Keep moderate/fast pace on ski erg. If you are good with rope climbs you can maybe even push fast pace. Its that short calorie amount. make calculated rest time bwn reps, and push ups "NO" worm push ups. Its practise, not competition. In competitions its different there you might try make them a bit easier put always quality push ups on practises.
    Try to get feeling that you are gonna get better time on second set, so dont start too hot on first one.
    Score is total time.

  • Friday Strenght Workout

    Strenght
    Hang Power Cleans 3 reps @53-55% + 3 reps @63-65% + 5-7 reps on last set @73-75%
    rest 3 min bwn sets
    Bench Press 3 reps @63-65% + 3 reps @73-75% + 5-7 reps on last set @83-85% (increase weight +2.5kg compared to last cycle)
    rest 3 min bwn sets
    Deadlifts 3 reps @53-55% + 3 reps @63-65% + 5-7 reps on last set @73-75% (deadlift is something where we use lighter weights than other movements)
    We Dont want to make lowerback too sore for all the trainings!
    rest 2-3 min bwn

  • Hang snatch + snatch balance Strength

    1A) Hang snatch 5x2x70%
    1B) snatch balance 5x1x70%
    -Alternate between movements.
    -Use same weight.
    - Beginners use lighter weight

  • Deadlift Strength

    5x3
    @81%
    Rest 2-3min.

  • Tempaus Workout

    Tekniikkaa + työsarjat

  • Wednesday Accessory + Cool down Workout

    Accessory Work
    4 sets
    10 back rack lunge walking steps, climb to heavy weight. Women start with 35kg and men with 50kg and add weight each set.
    3 vertical jumps right after back lunges
    rest 2-3 min bwn sets.

    Cool down
    3-5 min light cardio
    1+1 min calf/achilles strech
    1-2 min v-sit streching

  • Wednesday Weightlifting Workout

    Weightlifting

    Every 2 min for 12 minutes (6 sets)
    3 -position squat snatch @50-70%, sharp lifts. (high hang, mid thigh, below knee)

    rest 3-5 min

    Every 2 min for 12 minutes (6 sets)
    2 -position hang squat clean (above and below knee) & 1 split jerk @50-70% of 1rm, sharp lifts