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

  • Painonnostokisaan valmistautuminen 5 pv ennen Workout

    Tempaus alkupaino -2...-3 kg
    50% x 2, 60% x 2, 70% x 1, 80% x 1, 90% x 1, (93% x 1)

    Työntö alkupaino - 5 kg
    40% x 2+1, 50% x 1, 60% x 1, 70% x 1, 80% x 1, 90% x 1

    Työntö veto 110% 4 x 3

  • TTP SPP 25.10.2016 S1 / week 3 Strength

    150 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions
    C. 10 minute EMOM – 2 to 6 bar muscle ups
    W/band / 2 x black band 19 x red band

    1.Weightlifting
    A. Suggested snatch warm up
    A. Power snatch + snatch – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
    25 35 45 52.5 / 57.5 60 60 60

    2.SPP (Skill)

    A. Alternate
    A1. Touch and go (squat) snatch – 2 to 3 x 12 @ 40 – 60%1RM, rest as needed before A2
    25 25 kg
    A2. Legless rope climb – 2 to 3 x 1 to 3, rest as needed before A1
    > Legless rope climb up + down / 2 1

    B. Alternate
    B1. Thruster – 2 to 3 x 12 @ 40 – 70%1RM, rest as needed before B2
    30 30 kg
    B2. Toes to bar – 2 to 3 x 10 to 25, rest as needed before B1
    10 15

    D. Rotate through at your own pace for 2 to 3 rounds > 1 round
    D1. Top of dip hold – accumulate 15 to 20 seconds > knees tucked in, 20 s.
    D2. Hollow (hold/rock) – accumulate 30 sec hold / 30 reps > rock
    D3. Bottom of dip hold – accumulate 15 to 20 seconds > 20 s.
    D4. GHD hip extension – 10 to 15 reps, tempo 2011 > 10

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Painonnostokisaan valmistautuminen 4 pv ennen Workout

    Ylöstyöntö telineeltä -2...-3 kg alle alkuraudan 6 x 2-1

    Takakyykky, nousu n. 80% saakka 4 x 5

    Hyppykyykky tangolla 5 x 3

  • Front squat 12 RM Strength

    Front squat 12 rep max

  • 11.7.2019 Workout

    Modifiet V8

    5RFT

    10 power clean
    10 deadlift
    10 Stoh

    M:65kg
    W:45kg

  • C. Peg boards Workout

    5 rfq
    2 unbroken peg board ascents
    15 ghd sit-ups

  • Power OHS Strength

    OTM 10
    Power Snatch + 5 OHS

  • A. Gymnastic Focus Workout

    1:30 Light Bike + 65% Max Ring Muscle-ups
    1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
    1:30 Light Bike + 55% Max Ring Muscle-ups
    1:30 Light Bike + 9 Strict Deficit Handstand Push-ups
    1:30 Light Bike + 45% Max Ring Muscle-ups
    1:30 Light Bike + 6 Strict Deficit Handstand Push-ups

  • Aerobic Condition 48 min Workout

    Aerobic Condition 48 min:
    1 min Row/Run/DU
    1 min Box Over Burpee
    1 min Walking Lunge (with OH/front rack extra weight)
    1 min rest

  • Row Workout

    20min (easy)
    Rest 5min
    20min (easy)