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

  • Metcon 220925 Workout

    3 RFT
    12 cal ski
    20 wall ball
    10 C2B

    Buy out: 50 box jump over

  • Conditioning Workout

    2x12'AMRAP, 3' rest between
    30 DU / 60 SU
    20 abmat sit up
    10 alt. DB snatch @20/12.5kg
    5 HSPU/ Pike push up

  • CrossLifting Workout

    A)
    Waving power snatch
    3x EMOM 5 mins
    1 Power snatch
    Min 1 @70%
    Min 2 @75%
    Min 3 @80%
    Min 4 @85%
    Min 5 @90%
    Repeat it 3 times and jump back to 70% after each Emom!

    B,
    3 min ON / 90” OFF x 4 sets
    5 bar facing burpee
    10 OHS @43/30kg
    20 double under

  • Conditioning Workout

    AMRAP 30 mins
    1 Row, 250 m
    10 Alternating Dumbbell Snatches, 1x22.5/15 kg
    1 Ski Erg, 250 m / bike 500m
    10 Alternating Single Dumbbell Box Step-ups, 1x22.5/15 kg, 50cm
    2 Rows, 250 m
    20 Alternating Dumbbell Snatches,
    2 Ski Ergs, 250 m / bike 500m
    20 Alternating Single Dumbbell Box Step-ups
    3 Rows, 250 m
    30 Alternating Dumbbell Snatches,
    3 Ski Ergs, 250 m / bike 500m
    30 Alternating Single Dumbbell Box Step-ups,
    ...

    Continue adding 1 Rows, 10 Alternating Dumbbell Snatches, 1 Ski Ergs, and 10 Alternating Single Dumbbell Box Step-ups until time expires.

    3 rounds for quality of:
    12 Alternating Cossack Squats
    8 L/8 R Staggered Stance Deadlifts, pick load

  • Soutu 30min with a twist Workout

    30min soutua juoksevalla kellolla, nousevalla teholla. Joka 5. alkava minuutti 10 toistoa valittua kehonpainoliikettä.

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS

    7 x 4:00 min / 1:00 min

    1) Hiihto (molemmat)
    2) 10-15 Käsipainotempausta (vuorotellen)
    3) Pallon heitto kiertäen kaverille
    4) Soutu (Molemmat)
    5) Istumaannousu palloa syötellen
    6) Roikunta (vuorotellen)
    7) 8-12 Dball/säkin nosto hartialle (vuorotellen)

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää peruskuntoa, otevoimaa ja kehonhallintaa. Tavoite on kullakin työosiolla tehdä mahdollisimman paljon töitä kaverin kanssa. Osassa rasteja molemmat työskentelevät samaan aikaan ja osassa vuorotellen.

  • Selän vetreytys😄 Workout

    Back squat/ front squat

    BS 80 squats
    Light to moderate ( 25-65 kg)

    FS 40 squats
    Semi light to moderate ( 35-55 kg)

  • Deadlift: 3-3-3+ Strength

    Deadlift
    • 3 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 3+ reps at 80% of 1RM

  • EMOM until 100 Push-Ups: 10 cal Row + Max Push-ups Workout

    EMOM until 100 Push-ups:
    • 10/8-calorie Row
    • Max Push-ups
    Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.

  • UB kisailijat treeni 2 tiistai Workout

    Warm Up
    3x20+20m sledge push + hand over hand pulling (or air bike x 3-5 minutes)
    then 2 rounds
    5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
    5 90/90 Hip Switch w/Heel Lift (per side)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    then 2 rounds
    barbell prep as you like for snatch and cleans

    Weightlifting
    muscle snatch + tempo power snatch + tempo snatch + snatch
    3x1+1+1+1 reps @35-55%
    power snatch + snatch
    3x2+1 @60-65-70%
    Tall snatch
    2x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
    rest 1-1.5 min bwn sets

    rest few minutes after snatch before starting clean&jerk

    tall clean + press to split (pause on catch)
    2x2+2reps@25-35% of 1rm
    tempo clean + clean + slow excentric jerk and (pause on split) + jerk
    2x1+1+1+1reps @35-55%
    clean + jerk
    3x2+2 reps@60-65-70% of 1rm

    prep for metcon : 4x10 sec on / 10 sec off at 70-80% effort
    rest couple mins and go pretty short and hard

    Metcon
    1 set at 85-95% effort on each 10 sec piece (8x10sec fast/20 sec off)
    Echo bike