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

  • 17.2.2023 Open Workout 23.1 ( Practice ) Workout

    AMRAP 14

    60 Calorie Row
    50 Toes To Bar
    40 Wallballs 9/6kg ( 10/9ft. )
    30 Cleans 60/42,5kg
    20 Ring Muscle Ups

    • Menkää vihreä keltainen sykerajalla, ei yhtään kovempaa.

  • 17.2.2023 Warmup Workout

    1:00 Banded Pass Through
    1:00 Banded Lat Stretch ( each )
    1:00 Active Spiderman

    3 rounds :
    1:00 Row
    10 Wallball
    3 Power Clean
    3-5 Pull Ups

  • EasyWOD 16.2.2023 Workout

    Voima
    E3MOM, 4 rounds
    ring row x 6-10
    * -jalkojen alle koroke jos
    mahdollista*

    WOD
    4 rounds 40s work/20s rest
    box jump/lintin päälle hyppy
    russian KB swing
    KB Romanian DL
    sit up

  • Running Intervals Workout

    Every 3:00 x 6:
    300m Skillmill Run

  • 1RM BS Strength

    1RM että näkisi kehityksen 3kk kestävän kyykky-ohjelmoinnin aikana.

  • EasyWOD 13.2.2023 Workout

    Voima
    E3MOM, 3 rounds
    Pike Push up x 5-10

    WOD
    20min amrap w/partner
    30 ground to overhead (plate)
    30 Box step up
    30 ring row

  • 12.2.2023 back squat Strength

    5x3@heavy load

    Go every 3:00

  • E5MOM*8 Workout

    1) Ski 10-15cal
    2) prowler push & pull 10+10m
    3) d-bwll over bar *5
    4) wallball 10-15
    5) situp 10-20

  • 15.2.2023 Jackie + Front Squat Workout

    In A 15 Minute Window...

    For time:

    1000m Row
    50 Thrusters 20/15kg
    30 Pull-Ups

    In Time Remaining:

    Heavy Set 5 of Front Squat ( From Floor )

    • Time & Load

    • This workout is more of sprint than it may appear.

    • We Should aim to row at a pace that is slightly outside our comfort zone but this pacing should not significantly impact our thrusters.

    • With an empty bar for the thrusters, lets aim for BIG sets here. We can aim 1-3 Sets here.

    • The Pull-Ups will come down to your capacity but lets choose the strategy that allows us to rest the least amount of time. Sets of 3, sets of 5, 8-8-7-7, and 18-12, are potential options.

    • When you finish "Jackie" the legs and the lungs are going to be tired ( naturally ). Let's give ourselves 30s or so to recover and get our bar loaded. Having an "easy" lift and "solid" lift, and "reach" lift makes it simple to know what to load on the bar. If you are short time just get what you can.

  • 6.2.2023 2x per WEEK TRAINING Workout

    WORKOUT 1

    MODERATE HEAVY WEEK 6/13

    WARM UP n.15-20min SAMA

    SNATCH HIGH PULL + HIP SNATCH
    1+1@up to 50% sn-% pal 1min

    --

    SNATCH
    2-3x1@58% pal 2min

    CLEAN HIGH PULL + HIP CLEAN + JERK
    1+1+1@up to 50% jerk-% pal 1min

    --

    CLEAN + JERK
    2-3[1+1]@68% pal 2min

    BACK SQUAT
    2@up to 95% pal 2min

    RDL *sn grip
    3x3@60-70% sn-% pal 2min

    BACK SQUAT JUMP
    3x5@up to ~30% bs-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15-30 SIDE PLANK TWIST
    10-15 KB SWING
    10@HIP THRUST