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

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BMU
    - 3 x 1
    - 11 x 2

    2.Clean & Jerk complex
    A. Clean
    EMOM10: 2 TNG clean
    %
    1-4 minutes: 65-70 % - 45 kg
    6-7 minutes: 70-75 % - 50 kg
    8-10 minutes: 75-80 % - 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push press + 2 Push jerk + 2 Split jerk
    x 65-70%
    - 46 kg

    3.Metcon
    A. For time:
    4 rounds of:
    750/500 m Row
    21 KBS 24/16 kg
    12 Pull up
    Time: 17.59

    Rest 2 minutes

    B. 10 rounds of ”Chief”
    3 Power clean 60/45 kg
    6 Push up
    9 Air squat
    - Not done

    4.Core
    - Not done

  • Aerobic work + Gymnastics Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.65 km, 7.10 min/km
    HR 129/153

    PM: 80 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.Gymnastics capacity
    - Not done

    3.Gymnastics accessory
    - Not done

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 20
    - BCTB x 30 (singles)

    2.WL
    A. Every 90 s x 4
    1 Snatch pull
    1 Snatch below the knee
    1 Snatch above the knee
    1 OHS
    - x 75-80 %
    - 42 42 44 44 kg

    B. Consistency work for snatch:
    Every 40 s x 10 (for 5 minutes)
    3 TNG Snatch
    - x 60-65%
    - 35 kg

    3.Strength
    A. 3 sets of:
    8+8 Reverse back rack lunges
    - New set every 3 minutes
    - 50 kg

    B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
    * After each set do: 15 GHD sit ups

  • VKO43 Treeni 2C Workout

    5 x 1:00 min on / 2:00 min off

    5 burpee (niin nopeasti kuin mahdollista)
    + Maksimimatka kelkantyöntöä

    *Kelkassa paino, jota voi liikuttaa reippain askelin/juosten.
    *Tulos: työnnetyt metrit

  • VKO43 Treeni 2B Strength

    5 x 3 Maastaveto @80-85%
    *Vaihtoehto myös tunnustella ja jättää noin 2 toistoa varaa sarjoihin.
    *Kahden minuutin lepo sarjojen väliin
    *Kaikki sarjat samalla painolla

  • VKO43 Treeni 2A Strength

    5 x 3 Leuanveto myötäotteella
    *Jätä 2 toistoa varaa sarjoihin.
    *Kahden minuutin lepo sarjojen väliin
    *Kaikki sarjat samalla painolla

  • Assault ja vähän muuta Workout

    For time w pair:

    120 Cal assault bike
    40 Power snatch
    120 Wallball
    40 BMU (burpee C2B)
    120 GHD
    40 Sandbag clean
    120 Wallball
    40 Power snatch
    120 Cal assault bike

  • WOD 23/10/20 Workout

    EMOM 10' OF:
    7 KB A. SWING 32/24 24/16
    7 PUSH UP
    10:00-12:00
    MAX DU OR SU

  • Kom igång 9 Workout

    A: E2M for 24min
    1: Amrap strict Hspu 1 Abmat
    2: Alternate strict chin/pull ups x8
    B: E2M for 12min
    1: Amrap Dips
    2: SA DB tripod rows 3x10/arm
    C: 2xAmrap OH triceps extensions
    90sec rest between sets
    Straight into
    2x Amrap biceps z-curls
    90sec rest between sets
    Straight into
    2x Amrap DB shoulder flys

  • 5000m Ski-erg parin kans Workout

    • Hiihto 400m erissä
    • kun toinen hiihtää lepäävä tekee 15cal bike erg