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

  • 5.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 50 min
    2 min run/1 min walk
    HR 132/155
    7.65 km

    PM: 130 min
    Warm up for 15 min
    - 30 BFLY

    1.HSW
    - 8 m.

    2.Ring MU practice
    - Skill drills
    - MU 13 x 1
    - MU + HTR 5 x 1+1
    - Total of 18 MU

    3.Ring muscle up accessory - not done

    4.Squat clean
    Build to technical 3 for the day

    5.Accessory - not done
    A. 3 sets:
    10 Ring face pulls
    10 Bird dogs

  • 3.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Hard routine + strength Strength

    135 + 50 min

    1.BFLY
    - 40 reps

    2.Squat clean ladder
    - 55 65 70 72.5 75 77.5 80 kg
    - 50 s. time to lift, 10 s. transition
    - Tie brake: max lifts with heaviest weight / jumps over the bar
    - Result: 65 kg + 49 jumps (over 70 kg bar)

    3.Conditioning
    A. FT:
    50 cal ski
    40 pistol squat
    30 wall ball @ 20 lbs
    20 single arm STOH w/DB - 35 lbs
    8 RMU
    50 cal ski
    Time: -

    B. 15 min easy bike

    4.Strength accessory
    A. 3 sets:
    - 12 low cable pulley - 40 40 40 kg
    - 8 side lat raise - 10 10 10 lb

    B. 3 sets:
    - 10 3-point row - 30 35 35 lb
    - 8 bicep curl & press - 20 20 20 lb

    C. 3 sets:
    - 8 cuban press - 1.5 kg
    - 8 supinated straight arm raise - 1.5 kg
    - 10 s. active hang + 10 s. passive hang

    D. EMOM7: abs

    E. 3 sets:
    - 3x7 bicep curl - 13 kg

  • 3-position snatch Strength

    Weightlifting – Snatch

    Build up to a heavy set of 3-postition snatch

    *3-position snatch: Hi-hang snatch + hang snatch + snatch

  • Sharp progressive Back Squats Strength

    5-5-3-3-1-1

  • WOD 17/09/19 Workout

    WOD For time:

    20-30-40 Alternating Arm DB Squat Snatch 22,5/15

    600-400-200mt Trunk Run

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75% effort

    5.Aerobic work
    For consistency:
    15 min easy erg
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg

  • LINCHPIN TEST 12 Workout

    For time:

    400m run
    15 Clean & Jerks 135/95
    3 Rope Climbs, 15 ft
    400m run
    12 Clean & Jerks
    2 Rope Climbs
    400m run
    9 Clean & Jerks
    1 Rope Climb

  • Viikko 37 Workout

    Kova viikko tulossa, hieman nostoissa kevennystä luvassa ja metcon tyylinen nostelu (kisaan preppaavaa myös) ja sit toinen nostotreenit enemmän tekniikkapohjalta. Luvassa myös vähän erilaista pidempää metconia.
    Ens viikolla kevyt kyykky ja penkki.