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

  • "Let's Ride" Workout

    2 rounds for time:
    15/12cal AB
    12 Deadlifts 100/70kg
    9 HSPU
    - Rest 1:1
    15/12Cal AB
    3 Strict HSPU
    12 Deadlifts
    3 Strict HSPU
    - Rest 1:1

  • 100 Push-ups Workout

    For time:
    100 Push-ups

  • Bench Press Strength

    4 sets of Bench Press
    Set 1: 5 @65%
    Set 2: 4 @70%
    Set 3: 3 @75%
    Set 4: 2 @80%
    - Rest 2min btw sets

  • "Are You Worthy" Workout

    4 sets (1 set every 3 min):
    9 STOH 43/30kg
    15 Bar Facing Burpees
    21 T2B (must be done in sets of 7+)

  • 21.12.2023 jv-kisat CLEAN & JERK Strength

    LÄHESTYMIS ESIMERKKI -- VOI TEHDÄ MYÖS OMAN

    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    TAI

    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • 21.12.2023 jv-kisat SNATCH Strength

    LÄHESTYMIS ESIMERKKI -- VOI TEHDÄ MYÖS OMAN

    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

  • Barbel Klubben Strength

    A.) Back squat w/2.sec pause atg
    1.)1×10 @30%
    2.) 1×5 @50%
    3.) Singles Adding weight till RPE8 (try do heavier then Last time)

    B.1) Stepping jerk balance
    4×4

    C.1) Split jerk from rack w/2.sec pause@dip,catch, recovery
    4×2 @65%

    D.) Snatch grip Deficit deadlift
    1.) 1×10 @30% reseting every rep
    2.) 1×5 @50% reseting every rep
    3.) Singles Building weight to RPE8 W/ 6.sec eccentric

    E.1) Single arm Farmers carry w/Rubber band
    3×20m heavy

  • For quality Workout

    -3-5 kipping pull-ups
    -15cal ski/AB
    -3-5 hspu
    -15cal ski/AB
    -2+2 turkish get-ups

    *rest as needed between rnds and between movements. Easy/moderate pace.

  • WOD: BB work Workout

    For time (TC 4)
    30 stoh
    30 squat clean

    Rx: 60 / 40 (~60% of jerk 1RM)

  • Torstai 7.12.23. BASIC Workout

    Warm Up

    Löytyy taululta

    Strenght (15-20 mins)
    Power Snatch 3-3-3-3-3 reps
    Build up to a heavy set of 3 for the day in a total of 5 sets.

    Metcon
    10 min amrap
    10 box jump/step up, step down
    10 kipping pull ups / hardened ring rows
    10 deadlifts @moderate weight @50% of 1rm