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

  • 15.12.2020 Workout

    For time:

    Row 1200/1000m
    21 Thrusters 42,5/30kg
    15 Snatch 42,5/30kg

  • 5.12.2023 6 sets of: Workout

    8 dumbbells push-ups
    8 strict banded pull-ups

    Go every 3:00

  • SPCOM02122019 Workout

    A. Warm Up
    3' BIKE
    3 RND
    20"L-Sit Hold
    30" Duck Walk
    10 Empty Bar Front Squat

    B - forza
    OGNI 2' PER 18' 9 SET
    BOTTOM POSITION 3" FRONT SQUAT
    Set 1: 50-60% @1RM
    Sets 2-8: AUMENTARE IL CARICO A OGNI SET
    Set 9: MAX REP CON ULTIMO CARICO

    C. For Time
    4 RND
    20 Power Snatch (60-50/45-35KG)
    100m D-BALL Carry (50/25KG)
    15 HSPU

    D. For Time
    10 RND
    10/7 Cal. Ski
    10 Box Jump Over
    Rest 40" tra i set
    E. Opzionale

    E1 row
    30" = 13/9 cal.
    60" = 25/18 cal.
    90" = 38/30 cal.
    2' = 50/42 cal.
    2':30 = 64/50 cal.
    3':00 = 78/60 cal.

    E2. Lavoro accessorio Opzionale
    Strict TTB
    3×10
    Barbell Good Morning
    4×15
    DB Push Press
    5×20

  • Heavy squats Workout

    "Strength (load)

    Back squats with climbing weight:
    5-5-5
    3-3-3
    1-1-1

    *Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

    __

    "Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
    Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

    Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "

  • Ninjat 14-16v WOD Workout

    EMOM 8

    *5+5 1-jalan vauhditon pituus + hallinta alastulossa
    *6-10 diagonal toes to bar

  • Kotitreeni La 10.4.2021 Workout

    WU
    3rds
    20x hiihtohyppy
    10x KB/DB swing
    5x burpee
    +
    2rds
    5+5 hang power snatch
    10x DU/jump over line

  • Back squat progression #9 Strength

    Back squat
    1x 8
    3x 4

    For time
    50 burpee
    100 airsquat
    50 burpee

  • Strength Strength

    Clean pull 5x2

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Painonnosto, tempaus Strength

    Tall snatch 3 x 3 (30 - 50 %)
    Tempausveto + raakatempaus + tempaus x 6 (65 - 75 %)
    Takakyykky 4 x 2 (tempo 6010) (eka treeni vara 2/ toka treeni vara 1)
    (eksentrinen metodi)