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

  • Kisaryhmän treenit Workout

    a) Valitse kaksi heikkoutta (gymnastics)
    ja työstä niitä 20-30 min. Vaihtoehtoisesti käytä aika mobbailuun wodin jälkeen.

    b) Conditioning

    With running clock
    00-09:00 min
    for time
    42-30-15
    Push ups/air squats

    9:00-18 min
    for time
    21-15-9
    Row/toes to bar

    18-27:00
    for time
    15-12-9
    Strict pull ups/burpee box jump

    • mikäli saat tehty alle 5 raakaa leukaa niin käytä kumpparia

    Huom: merkkaa ylös ajat kaikista kolmesta treenistä

  • 28.11.2017 LM Workout

    STRICT HSPU
    Based off percentages, we have three sets per round below. Rest as little as needed between sets, with a full 2:00 between rounds. Our goal is to move with urgency, but each set is intended to be unbroken.

    3 Rounds:
    Set #1 – 50% of Benchmark HSPU
    Set #2 – 30% of Benchmark HSPU
    Set #3 – 25% of Benchmark HSPU
    2:00 Rest

  • 3 rounds Workout

    3 Rounds:
    10 Power Snatches (50/35)
    20 Box Jump Overs
    30 Wallballs (20/14)

  • 25.11.2017 LM Workout

    ON THE 0:00... SNATCH

    From 0:00 to 5:00…
    On the Minute – 1 Pause Overhead Squat + 1 Snatch Balance rack)

    From 5:00 to 10:00…
    Build to a moderate 3-Position Squat Snatc
    (pockets, knee-level, and the ground)

    From 10:00 to 15:00…
    On the Minute – 1 Squat Snatch
    Build to a moderate/heavy for the day.

  • 24.11.2017 LM Workout

    Every 90s x 5 Sets:
    4 Front Squats
    C2B ME

    Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat+C2B
    Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat+C2B
    Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat +C2B
    Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat+C2B
    Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat +C2B

  • Extra Credit 30-11-2017 Workout

    Single Arm Farmer Carry: 4 x 100 Meters. Rest 90s.

    • 50m then swap hands each round.
    • Go heavy!

  • Extrat - tankojumppa 75-100 reps Workout

    for quality, 75-100 reps w/barbell
    - power clean
    - clean/hang/high hang
    - snatch etc

    Tee 75-100 toistoa pelkällä tangolla.
    Keskity täydelliseen tekniikkaan. Saa tulla hiki mutta toistot superlaadukkaina.
    Saat itse päättää olyliikkeen, painota heikkouksia. Valitse 3 liikettä.

    Esim: 40 toistoa tempausta, 20 rivea ja 40 split jerkkiä (tämä vain esimerkki). Tämä ei ole aikaa vastaan.

  • Endurance Workout

    In teams of 3, for 40 minutes:
    Person A – Assault bike or ski for meters/miles
    Person B – 50 Double Unders/100 Single Unders
    30 Russian Kettlebell Swings (24/16)
    Person C – Rest
    Rotate stations when B finishes the work.

    The result is total meters biked or skied by the team.

  • Måndag 18/12 2017 Workout

    A: 10min emom
    1x Snatch
    *Build up to something heavy
    D: 3min amrap:
    75 DU Buy-In
    15 Deadlifts 80/60
    15 Bar Facing Burpees
    Rest 3:00
    3min amrap:
    75 DU Buy-in
    10 Deadlifts 100/70
    10 Bar Facing Burpees
    Rest 3:00
    3min amrap:
    75 DU Buy-in
    5 Deadlifts 120/80
    5 Bar Facing Burpees

  • EMOM 12 min Workout

    EMOM 12 min

    5 burpees
    10 KB-swings
    3-5 mu-up rows/mu-ups