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

  • 1.8.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    EMILIO ESQUEDA alla oleva tai perjantai

    TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
    3x[2+2+4]@30% jerk-%, rest btw sets 2min

    CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
    1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

    RDL *sn grip
    3x5@60%, sn-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    10+10x 1-LEG GLUTE BRIDGE
    5x BOX JUMPS
    30sec BACK EXTENSION HOLD
    20x CALF RAISE *bw

  • Kipping pull-up technique Strength

    Kipping pull-up technique

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90%

  • Endurance WOD Workout

    Until 200/150/120 calories is completed:
    20/15 cal bike or 15/12 cal row
    8 push ups
    15 KB swings 24/16 kg
    10 sit ups

    40 min time cap.

  • Assault Bike Intervals Workout

    10min Warm-up:
    Easy bike

    For time:
    2min ON / 1min OFF, accumulate 200cal
    - OFF = active recovery

    10min Cooldown:
    Easy bike

  • 15.11.24 Strength

    WEIGHTED PULL UP

    4x6

    Every 2min

    • lisää viime viikosta

  • Leuanveto prokkis 3/8 Workout

    20 reps pull-ups

    -saa jakaa miten haluaa, mutta toistojen pitää olla haastavia. Ei UB!

    30 body rows with barbell

    -tanko kyykkyräkkiin ja jalat suoraksi samaan tyyliin kuin Ring Row. Nämä pitää olla myös haastavia.

  • Kyykkytreeni 160423 Strength

    Back squat 3x1

  • 10 min AMRAP: DB Clean / BBJ Workout

    10 min AMRAP:
    • 2 Dumbbell Hang Cleans 30/20#
    • 2 Burpee Box Jumps 24/20”
    • 4 Dumbbell Hang Cleans 30/20#
    • 4 Burpee Box Jumps 24/20”
    • 6 Dumbbell Hang Cleans 30/20#
    • 6 Burpee Box Jumps 24/20”
    … continue pattern until time is up.
    The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

  • 27.11.2023 Intervals Workout

    4 Intervals

    A1. 4-minute AMRAP

    40/32 (cal) Echo Bike
    +
    AMRAP in the remaining time
    9 Power snatches @ 35/25kg
    3 Bar muscle-ups

    A2. 4-minute AMRAP

    30/24 (cal) Row
    +
    AMRAP in the remaining time
    9 Thrusters @ 35/25kg (75/55lbs)
    3 Ring muscle-ups

    Rest 2-minutes b/t intervals

    Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

    These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.