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

  • Conditioning Workout

    RX: For quality:
    21 t2b
    6 wall walk
    15 t2b
    5 wall walk
    12 t2b
    4 wall walk
    9 t2b
    3 wall walk
    6 t2b
    2 wall walk
    3 t2b
    1 wall walk

    Scaled:
    For quality:
    15 t2b
    5 wall walk
    12 t2b
    4 wall walk
    9 t2b
    3 wall walk
    6 t2b
    2 wall walk
    3 t2b
    1 wall walk

    TC 12min

    RPE 3.5-4

    Skaalaukset: t2b->t2r->knee raises wall walk->kulmaa säätämällä Treeni tehdään laatua vastaan.

  • Day 41 Workout

    Rest & Recover

  • Metcon Workout

    3 rounds of 20sec work/ 1:40 rest (12 working sets)
    1. push press (50%/1RM)
    2. double kb squats
    3. erg
    4. sled push
    5. rest 2min

    Go all out in every interval!

  • Pause front squat Strength

    pause front squat 3-2-1-1
    - last rep is for max effort

  • Snatch Strength

    snatch
    - find 1RM

  • Clean & Jerk Strength

    15x
    1 Clean & Jerk
    Go every 45sec

    Keep them between 70-80%, focus on technique

  • Partner WOD Workout

    With a Partner

    AMRAP 15
    30 KB Swings 24/16kg
    30 Wall Balls
    30 Calories
    30 Burpee to Target

  • 27.9.2020 Strength

    Heavy Thrusters

    5-5-5-3-3-1-1-1

    Add more weight after good lift!

    Send off 2:30

  • C&J Strength

    E2M x 6

    1 c&J Up to 1RM.

    Start 70-75% of 1RM. Nousu päivän tekniseen maximiin.

  • Thruster Strength

    E2M x 4

    5 thruster V.2-3

    Keskiraskas paino huomioiden toistoreservi. Suuntaa antava paino on noin 45-55% of 1rm c&j. Ota tanko räkistä.