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

  • 20.5.2024 Snatch Strength

    Snatch

    Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

    Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
    Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
    Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

    Rest 1:00-1:30 between sets

    Rest 2:00 between waves

  • 3x AMRAP7 Workout

    AMRAP7
    200m run/250m row,ski/500m bike
    3-10 pull ups (strict)

    rest 2min

    AMRAP7
    200m run/250m row,ski/500m bike
    5-20 Push ups

    rest 2min

    AMRAP7
    200m run/250m row,ski/500m bike
    25 Air squats

    -> Jos haluat, laita painoliivi päälle!

  • RC 190524 Strength Strength

    Push press 6x2

  • RC 190524 WOD Workout

    AMRAP 6
    15 Cal
    20 Wall balls
    20 Box jumps

    rest 3min

    AMRAP 6
    Buy in 400m Run
    then in remaining time do:
    6 Ground to over head
    12 Toes to bar

  • WOD: With Partner Workout

    5min on - 2min off x4 w/ partner:
    6 wall walk / feet on box wall walk
    18 T2B / kipping knee or leg raise
    30 wb (9 / 6)
    60/45 cal machine
    30 mb clean
    18 pull up / jumping kipping pull up
    6 syncro no-jump burpee

    Treenin flow: Jatka siitä mihin seuraavalla intervallilla siitä mihin edellisen lopussa jäit.
    Rasittavuus: RPE 8-9

  • PARIWOD: "Smith" Workout

    Aikaa vastaan parin kanssa:

    30-20-10-20-30

    • soutu (kalorit)
    • wall-ball 3m (N 6kg / M 9kg)
    • burpee

    TIME CAP 25min

    Toinen tekee, toinen huilaa. Toistot voi pilkkoa haluamallaan tavalla.

  • WOD 07/06/24 Workout

  • Power Clean Workout

    EMOM 10:
    1 Power Clean @70% + 3 High Box Jumps 80/60cm

  • Treeni 5 Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then
    3 sets : 40s easy bike erg + 20s moderate bike erg + 10s fast bike erg with 20s rest bwn sets

    Metcon
    4x24/20 calories bike erg @mod + mod/fast and 2xfast pace (eli karkeesti niin et 20-30min pr pacea vähän
    hitaammalla aloita ja vikat 2x vedä 5-10 pr pacella tai vähän sen alle)

    Strenght
    3 sets of : 3 snatch drop + 3 pause overhead squats @light/mod weight
    3 sets of : 2 heaving snatch balance + 2 overhead squats @moderate weight (60-70% of 1rm snatch)
    then
    3x6reps of deadlift @50-60-70% of 1rm
    perform 4-5 wall walks of 15-20m hs walk after deadlift set
    rest as needed bwn sets

    Metcon
    12 min amrap @easy/mod pace
    4-8-12-16...
    Double DB Deadlifts (painon molemmat päät osuu lattiaan)
    Shuttle Run (1 rep is 2x7.5m)
    GHD sit ups
    just keep moving easy/mod steady pace

    Optional Accessory Work
    10-15 min
    light weight sledge pulling forward/backwards at very light weight

  • 16.5.2024 Intervals Workout

    For time

    2000m BikeErg
    800m Run
    1000m BikeErg
    400m Run

    3 Rounds for time

    1000m BikeErg
    400m Run

    – Go every 20:00 –