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

  • 4 kierrosta sykkeitä Workout

    4 rounds:

    6 chest to bar
    8 db snatch 25/16kg
    10 db squat 25/16kg
    12 hr push-up
    14 cal ergo

    2 min rest between rounds

  • C. Body armor Workout

    2x

    20 barbell godmornings 40kg
    15 DB bench press 27.5kg's
    10 DB row L/R 27.5kg

  • Weightlifting + gymnastics + conditioning Strength

    145 min

    1.WL
    A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
    - 25 30 35

    B. Clean and jerk – 12 to 15 total sets
    Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
    - 50 50 52.5 52.5 55 55

    C. Once the weight gets too heavy for the complex move to:
    Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
    - 57.5 60 62.5 62.5 65 65 65

    2.BMU
    - 5 x 3

    3.Conditioning
    4 sets of intervals (A1 – A2 – A3 – A4)
    A1. 8-minute AMRAP
    16/12 (cal) row
    64 Double-unders > 40
    2 rope climb
    Reps: 3 rounds

    Rest 3-minutes before A2

    A2. 7-minute AMRAP
    7 Bar-facing burpees
    7 Power clean and jerk @ 52.5/35kg > 30
    7m OH walking lunges @ 52.5/35kg > 30
    Reps: 3 rounds + 14 reps

    Rest 3-minutes before A3

    A3. 6-minute AMRAP
    12/9 (cal) row
    6 Bar muscle-ups > CTB
    30 Double-unders
    Reps: 3 rounds + 1 cal row

    Rest 3-minutes before A4

    A4. not done

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23 x 2

    Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34 x 1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3 x 5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Snatch Strength

    Snatch
    15x Every :20sec - 1 Snatch @60-75%
    10x Every :45sec – 1 Snatch @75-80%
    EMOM 7 - 1 Snatch @80-90%

  • Takakyykkypyramidi Workout

    Chooe starting weight, add +10 kg and come back to start. Max 4 min/round. For example:
    Max 10 reps @ 50 kg
    Max 10 reps @ 60 kg
    Max 10 reps @ 70 kg
    Max 10 reps @ 80 kg
    Max 10 reps @ 90 kg (reps done 4x)
    Max reps @ 80 kg
    Max reps @ 70 kg
    Max reps @ 60 kg
    Max reps @ 50 kg

  • Front squat 5x4 Strength

    Five sets of four reps of front squats

  • AMRAP 15min. Workout

    200m Run / (Row/Bike: 18/14cal)
    8 DB snatch (30/20kg)
    12 Chest to bar

  • Snatch pushpressx5-4-3-2-1 Strength

    Build up

  • Kahvakuulahaaste Workout

    Tarvitset haasteeseen kaksi kahvakuulaa ja ohjeet suoritukseen näet yllä olevasta videosta.

    Täältä löydät Very Black Storen kattavan kahvakuulavalikoiman: https://veryblackstore.fi/tuote-kategoria/conditioning/kettlebells/

    Osallistu kahvakuulan (8-24 kg) arvontaan kuvaamalla suorituksesi ja julkaisemalla video Instagramissa hashtagilla #vbshaaste