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

  • EMOM for 16minutes Workout

    Every minute on the minute for 16 minutes
    Even minutes: 15x KB swings (rx 32/24kg)
    Odd minutes: 30x Double-unders/ 60x Single-unders

  • 4.1.2017 Workout

    6 Rounds of:
    AMRAP 4:
    30/20 Calorie Row
    50 DU`s
    AMRAP Box over burpees in remaining time
    Reseult is burpee total reps.
    Rest 2 mins between rounds

    Huomenna Lepo. Aamun tunneille ilmoittautuminen klo 21 mennessä!

  • TTP Engine 2.1.2017 week 1/6 Strength

    135 min
    WU for 15 min

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 37.5 37.5 / 40 40 42.5 / 42.5 45 45 / (47.5 47.5) 47.5

    B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range

    2.Conditioning

    ROWING TEST
    A. 5 minutes for maximum calories
    Result: 91 cal, avg cal/hour 1102
    186/194

    CONDITIONING (MAIN SET)
    A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
    (1) – Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg / 9 8 9
    (2) – Double under / 44 47 47
    (3) – DB Snatch, alternating @ 30/20kg (65/45lbs) > 40 lbs / 8 8 9

    Rest 2 minutes before part B

    B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
    (1) – Box jump @ 24/20″ / 15 15 15
    (2) – Power clean and jerk @ 52.5/35kg (115/75lbs) / 7 8 8
    (3) – Assault bike for calories / 6 6 7

    Total reps A: 189
    Total reps B: 87

    3.Cool Down
    A. Lunge Flow
    B. 5 minute easy jog or walk, nose breathing only

    143/194

  • Snatch balance + OHS combo Strength

    2 x snatch balance + 2 x OHS

  • Työntöveto ja -irrotus Strength

    3x3 työntöveto, n. 100% maksimista
    Sitten 3x3 työntöirroitus, niin paljon painoa kuin sielu sietää

  • GHD Back extensions @ 3011 tempo, 3 x 15-20 reps. Workout

    GHD Back extensions @ 3011 tempo, 3 x 15-20 reps.

    Tempo starts from the highest position going down.
    Example: 3s down, 0s at bottom, 1s up, 1s at top.

  • Tuplanaruhypyt ja kippaus Workout

    narullahyppley
    -yksittäiset hypyt, eri variaatiot
    - tuplanaruhyppy

    Kippaus
    - aktiivinen riipunta
    -seisova aalto
    - kippi leuka
    - rinta tankoon
    - palomiespunnerrus

  • Basic Conditioning Workout

    Basic Conditioning

    45 min Continous w/pair

    Row/Cycle/Run/Ski

    While Partner…
    3 Rounds:
    10 Burpees
    20 m Gorilla Crawl
    10 Wall Ball
    20 m Inch Worm

    40-70% HRmax

  • Lördag 18/2 2017 Workout

    A:-
    B:
    2rft:
    25 pull ups/Ring rows
    25 DL 60/40kg
    25 push ups
    25 RKB swing 24/16kg
    25 Wall balls
    25 box jumps/step ups
    C:-

  • Fredag 17/2 2017 Workout

    A:
    E2M for 20min:
    1Power clean, 2 Front squats, 1 Jerk any how
    Bygg upp till tyngsta för dagen
    B:
    Partner WOD:
    20 rounds:20 sec on/20 sec off
    Row for cal
    Varannan intervall
    C:-