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

  • Strength Strength

    ON A 20:00 RUNNING CLOCK…

    Build to a 1-Rep Deadlift
    - Week 6 of 6
    - RPE 10
    - Option: Practice with moderate to heavy 3 rep sets.

  • AMRAP 7 Workout

    AMRAP 7

    7 burpee over bar
    7 hang power snatch@40/30kg
    7 ttb

  • Conditioning Workout

    3 x 2min ON/2minOFF

    10-12 front squat @60/40kg
    10-12 T2B
    Remainig time bar over burpee

    RPE 4.5

    Huom! Treenin idea on liikkua kovaa, mutta tavoite ylläpitää vauhti loppuun asti. Front squat paino on keskiraskas ja pystyt tehdä sarjan UB. T2B:aarin voi rikkoa 2 settiin tarvittaessa. Burpeisiin pitää jäädä vähintään 40s aikaa.

    Skaaalaukset: Fs->paino t2b->leg/knee raises

  • Shoulder press Strength

    E2.30M x 5

    3 shoulder press V.1-2 (1s pysäytys ala-asennossa)

    Huom! Työsarjat huomioiden toistoreservit!

  • snatch pull Strength

    snatch pull 3x5

  • 090522 Maanantai A Strength

    Back squat progression VK1/5
    3x10
    @55-65% of 1RM

    5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.

  • 21.9.2024 EMOM 16 Strength

    EMOM 16

    1 minute : 6 Incline Bench Press, AHAP
    2 minute : 12/9 Calories Bike
    3 minute : 8 - 12 Pull-Ups
    4 minute : 30 Double Unders / Practice 30 sec.

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos from gym library if needed.

    1) 5+5 Crossloaded KB Box Step-Up
    2) 1-3 Skin the Cat
    3) 5-15 Straight Bar Dip
    4) 5+5 Hanging Scapula Camshafts
    5) 30 Banded KBS

    RPE 2-3

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • 26.11.2017 Strength

    power snatch + squat snatch + ohs, moderate weight for quality.
    10x1+1+1 every 1:30

  • 30.11.2017 Workout

    Death by burpees

    TC 20