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

  • 28.8.2023 STRENGTH PROGRAM Workout

    HEAVY WEEK 3/9

    WARM UP sama saliohjelman kanssa

    PUSH PRESS *one top set of
    5@RPE10 (max lift, couldn't do more), then
    3x5@-10%, rest between sets 2min, *5@rpe10 -- target load of max ~86%

    FRONT SQUAT *one top set of
    6@RPE10 (max lift, couldn't do more), then
    3x6@-10%, rest between sets 3min, *6@rpe10 -- target load of max ~84%

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10-12 SEATED LOW ROW *cable
    12 HANGING LEG/KNEE RAISES
    8 SQUAT JUMP

    Rest as needed

    SEATED LOW ROW *cable
    video:

  • Copenhagen Plank Pulses Workout

    3 sets of 15+15 Copenhagen Plank Pulses
    - Rest 2min btw sets

  • WOD: AMRAP after AMRAP Workout

    6x AMRAP3 - rest 3 between AMRAPs, alternate between a & b.
    a) 10/7 cal row - 8 wb (9/6) - 6 t2b
    b) 10/7 cal bike/ ski erg / air bike - 8+8 russian twist - 6 s.a. devils press (22,5/15)

    Always start AMRAPs from the top. Target RPE 9.

  • Gymnasty Workout

    A1) Bar MU 3x3 / scaling 6 strict C2B + 6 strict dips
    A2) passthrough + L-sit 3x5 ,hold for 3s / passthrough with feet to the ground
    A3) HS-walk with turn 3x(5+5m) / 40 shoulder taps

  • Torstai 24.8.23. BASIC Workout

    Warm up
    2 rounds
    1:00 cardio machine
    20m bear crawl
    5-10 hr push ups
    10 band pull aparts
    10 band pass through
    5-10 banded pull ups

    Strenght
    Every 2.5 min for for 10 minutes (4sets)
    3 weighted pull ups Or 3 negative chin ups (slowly about 3-5 sec on 1 rep)

    Strenght
    Seated Strict Press 4x5, every 2.5min. Add weight each round.

    Metcon
    2 sets of
    10-8-6 reps of (women calories 9-7-5 )
    calories of rowing or air bike
    burpee over rower
    rest 5 min bwn/alt time with partner

  • PRVN60 26.8 Conditioning Workout

    6 rounds, each round for time of:
    30 DU
    6 deadlift*
    9 bar facing burpees

    Go every 2 min

    *round 1-3 84kg, round 4-6 97kg

  • PRVN60 26.8 Strength Strength

    Every 5min for 15min

    3 deadlift, @100% 5RM
    rest 30-45sec
    3 deadlift, @80% 5RM

  • 25.8.2023 STRENGTH PROGRAM Workout

    MODERATE-HEAVY WEEK 2/9

    WARM UP sama saliohjelman kanssa

    MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
    4-5[3+3+3+3]@up to 43-48% jerk-%, rest between sets 2min

    BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
    *barbell from power position
    2-3x2[1+2+1]@63-68% jerk-%, rest between sets 2min

    BACK SQUAT
    5x8@RPE7 (could do 3 more reps), rest between sets 3-4min
    *8@rpe7 -- target load of max ~71%

    CLEAN PULL *full foot
    2-3x2@105% jerk-%, rest between sets 2min

    SEATED PRESS
    3x8@RPE7, (could do 3 more reps), rest between sets 2min
    *8@rpe7 -- target load of max ~71%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    6-8 TRICEPS PUSH UPS
    12-15 1-LEG RDL with BB
    10-12 WIDE GRIP BANDED LAT PULLDOWN

    Rest as needed

  • Metcon Workout

    Rx´d

    For time:
    4rounds:
    2 rope climb
    4 D-ball to shoulder ~70/50kg
    8 box jump over

    Scaled

    For time:
    4rounds:
    1 rope climb
    4 D-ball to shoulder ~50/30kg
    8 box jump over

    target under10min, time cap 12min

  • PRVN60 21.8 Strength Workout

    E2.5MOM 5
    1 x [1 power snatch, 1 snatch, 1 hang snatch, 1 OHS]

    Start at 70% 1RM power snatch, aim to finish at 85%