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

  • EASY: Perusjyystö Workout

    EMOM24
    a) 3-8 Power snatch
    b) 7-12 cal row
    c) rest
    d) 3-8 clean & jerk
    e) 40-60 SU / 30s DU training
    f) rest

    Target: work 30-45s / interval.

    If you're efficient with the barbell, focus on good quality easy-moderate weight barbell cycling (TnG). On the other hand, this is a good opportunity to get some good quality singles for snatch and C&J and focus more on basic technique work.

  • Conditioning Workout

    Partner workout ( You GO , I GO)

    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time

    -rest 2 min.-

    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time

    -rest 2 min.-

    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )

    One person works at a time.
    Switch as needed.

  • For time: Workout

    Rx´d
    For time:

    30/20cal row
    15 thruster @40/30kg
    10 bmu
    rest 2min
    30/20cal row
    15 thruster
    15 c2b
    rest 2min
    30/20cal row
    15 thruster
    20 ttb

    Scaled

    For time:

    20/15cal row
    10 thruster@40/30kg
    10 pull up
    rest 2min
    20/15cal row
    10 thruster
    15 ttb
    rest 2min
    20/15cal row
    10 thruster
    20 burpee over bar

    Targets under 4min each set

  • Snatch Balance 6x2 Strength

    Snatch Balance 6x2

  • TANKORALLI Workout

    PARTNER AMRAP 20 MIN
    30 Power snatch 50/35kg
    30 Overhead squat 50/35kg
    50 Power clean 50/35kg
    50 Back squat 50/35kg

    EMOM: 3 sync burpees

  • Extra Credit 27-06-2023 Workout

    EMOM x 9 MINUTES
    MIN 1 - :45 Alt. Deadbugs w/:02 Pause
    MIN 2 - :45 Alt. Banded Crossbody Pull Aparts*
    MIN 3 - :45 Child's Pose

    *Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.

  • Päivän treeni 26.6.23 Workout

    LÄMMITTELY
    Kävely urheilupuistolle
    3 kierrosta:
    20m viivajuoksu
    10m karhukävely
    10 down-ups

    KESTÄVYYS
    Circuit 20min (40/20):
    Burpee
    Air squat
    Shoulder taps etunojassa
    Linkkuveitsi
    Roikunta

    Lopuksi dynaamista venyttelyä

  • OPTIONAL METCON Workout

    Rx`d

    For time:
    100 DU
    25 hspu
    100 DU

    Scaled

    For time:
    60 DU
    15 hspu use abmat if needed
    60 DU

    Target under 4min / Time cap 6min

  • PRVN 26.6 conditioning Workout

    27-21-15-9 reps, for time of:
    Row calorie
    Hang power snatch, 30kg

    Time cap: 12 min

  • PRVN 26.6 strength Workout

    5 rounds for max reps of:

    10 back squat, 65% of 1RM
    Strict pull-up, max reps
    Rest 2 min