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

  • IRON1 Workout

    ”Summer booty blaster”
    5rds for time:
    -10+10 KB single leg deadlift 16-24kg/ 12-16kg
    -10 sumo deadlift 60-80kg/ 40-60kg
    -10 double KB front squats 16-24kg/ 10-16kg

    *all sets unbroken. Rest between sets, but little as possible.

  • HS Skill Work Workout

    7 sets:
    HS-walk
    - As many tries as you can
    - Rest as needed
    ———————————————————————
    2 sets:
    Max HS Steps
    - Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
    - Goal at least 20 steps / set (1=1)
    - Rest as needed btw sets
    ———————————————————————
    3 sets:
    Max effort HS, hands (forearms) against the box
    - Rest as needed
    ———————————————————————
    2 sets:
    HS-walk
    - As many tries as you can
    - Rest as needed

  • WOD 01/09/22 Workout

  • Clean & Jerk Ladder Strength

    For Time [13 Minute Cap]:
    10 Reps @ 55%

    8 Reps @ 63%

    6 Reps @ 72%

    4 Reps @ 80%

    2 Reps @ 88%

  • Helkroppsstyrka Strength

    A: Bench press tung 5:a+2 deload set@85%
    B: BB front rack Split squat 3x8
    C: Snatch Pull 2-2-2-2-2
    D: For time
    1-10
    Hspu
    TTB
    Every round starts with 3x strict chin ups

  • Gymnastics + strength + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Metcon
    A. 4 rounds for time:
    25/20 cal Ski erg
    20 Toes to bar > 15
    Time: 11.53

    Rest 2 min

    B. 50 Strict HSPU for time
    - Knees on 24" box
    - EMOM7 x 7
    - Time: 6.48
    -Time cap: 7 min

    3.Accessory
    EMOM12
    1. 5 Seated shoulder press - 10 kg
    2. 5 Strict pull up + 10 Push up + 10 lunges
    3. Rest

  • Main site Saturday 210417 Workout

    In 15 minutes, complete as much as possible of

    ♀ 185 lb. ♂ 275 lb.

  • Rest day Workout

    Rest day
    Töissä klo 8.30-20.55

  • 5 rounds for time Workout

    500 meter row
    15 T2B
    6 alternating turkish get up

    Kettle bell 24 kg / 16kg

    Time cap 27 min

  • Gymnastics + weightlifting + strength Strength

    155 min
    Warm up for 15 min

    1.BFLY/CTB
    - BFLY x 70
    - Praciticing rhythm through bigger butterfly

    2.WL
    A. Snatch
    1x3x80 % 42
    1x3x85 % 45
    1x2x90 % 48
    1x2x95 % 51
    1x1x97 % 53
    1x1x97-100% (55 xxx)

    B. Snatch consistency work
    Every 20 s. x 12- alternate between 1 & 2 movement
    1) 2 TNG power snatch x 60-65 % - 30
    2) 3 Bar facing burpee

    3.Squats
    3x80 % 71
    3x85 % 75
    3x90 % 80
    3x75 % 67
    - New set every 3 minutes

    4.Accessory
    EMOM6:
    1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
    2) 7+7 Double DB reverse lunges - 2x15 kg