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

  • Front squat 5 x 12 Strength

    2 min rest between sets

  • 10-1 Pwr Snatch + OHS Strength

    10-9-8-...2-1
    Power Snatch
    10-9-8-...2-1
    OHS
    Increase weight with 5 kg each round, to finish with 80-90% of 1RM

  • Syysmyrsky prep nro 5 Workout

    7min AMRAP
    OHS 30kg
    EMOM: 2 Rope Climbs

  • AMRAP6 Workout

    AMRAP6
    -hang power clean
    -front squat
    - STOH
    -Bar over burpee
    Reps:2-4-6-8…

  • Front squat 3x3 Strength

    Front squat 3x3

  • 6 sets: 2 hang power clean+jumps Strength

    6 sets:
    1 hang power clean above knee+
    1 hang power clean below knee

    +
    3+3 1-Leg jumps korokkeelle

  • 17.10.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 17.10.2023 Intervals Workout

    ** 4 Rounds of intervals**

    A1. 4-minute AMRAP

    Row 500m
    +
    AMRAP in the remaining time of:
    8 Power clean and jerks @ 42.5/30kg (95/65lbs)
    8 Pull-ups
    8 Bar-facing burpees

    Rest 2-minutes before A2

    A2. 2-minute AMRAP

    400m Bike
    +
    AMRAP in the remaining time of:
    6 Overhead squats @ 42.5/30kg (95/65lbs)
    6 Toes-to-bars

    Rest 2-minutes before A1

    Flow. 4 Rounds of A1 + A2 ( = 1 round is both A1 and A2)

    The intervals today are split into sets of 4 and 2-minute pieces. Both intervals have a Ergo buy-in to start. Your goal with the buy-in is to push to a hard pace, that would not be a sustainable pace for doing the entire interval, so think of this as a “fast start” to the interval.
    The remainder of the interval should be at a steady pace. Aim for unbroken sets on the barbell and gymnastics, but break into smart sets as needed to sustain your pace.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
    Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

  • PT Group TI 17.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 60”/20”
    1. Eteentaivutus kepin kanssa
    2. Käsien työntö seinällä (rulla)
    3. Seinäkyykky
    4. Hiihto ergo

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    AMRAP 10 min - KEHONPAINOLLA
    Pidä rauhallinen tahti, vältä kovaa hengästymistä
    20 air squat
    20 dead bug
    10 avustettu punnerrus
    10 rengassoutu

    Merkkaa treenin tulokseksi amrapin kierrokset

  • Etukyykky 1RM max Strength

    Päivän WODin jälkeen oman enkan hakemista