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

  • 240423 Maanantai A Strength

    Maastavetoprogressio VK 4/5

    Deadlift 1x20 / 2x10
    55-65%1RM or about 2,5-5kg more than last time

    5 viikon maveprogressio, jonka tavoitteena kasvattaa voimakestävyyttä.
    Sarjapaino kasvaa joka viikko hieman ja yhden viikon kaikissa sarjoissa pidetään sama paino (20/10/10 reps).

  • Just another Saturday Workout

    3 Rounds
    12 thrusters 40/30kg
    12 burpees
    12 c2b

    3 Rounds
    9 thrusters 50/35kg
    9 burpees
    9 bar MU

    3 Rounds
    6 Thrusters 60/45kg
    6 burpees
    6 Ring MU

    Time cap 28 Minutes

  • Tabata Workout

    Tabata 20 sec on 10 off. Total 12 min.
    Tulos on huonoimman kierroksen toistot
    Ensin tehdään 8 jaksoa punnerruksia ja sitten du:t jne

    a) 8 rounds (total 4 min)
    push ups

    b) 8 rounds (total 4 min)
    double unders

    c) 8 rounds (total 4 min)
    KB swing 24/16 kg

  • Skill: double unders & toes to bar Workout

    10 min emom
    1 min: 10-50 double unders or 40 sec of practise
    2 min: 5-12 toes toes to bar.

    Scale as needed. Try to hit du's and toes to bars unbroken

  • Push & Pull EMOM Workout

    Push & Pull EMOM10

    1 min: seated double db/kb shoulder press x 10
    2 min: tempo pull up x 1-3 reps
    3 seconds up
    3 seconds hold
    3 second down
    2 second hold at the hang

  • Keskiviikko 12.2. Strength

    Power snatch 6x3
    60-65%

  • Conditioning 07-03-2023 Workout

    PERFORMANCE
    FOR TIME*
    2 ROUNDS
    20 Wall Balls @20/14lbs
    10 Kipping Pull-Ups
    -Rest 1:00-
    3 ROUNDS
    12 Wall Balls
    6 Pull-Ups
    -Rest 1:00-
    4 ROUNDS
    8 Wall Balls
    4 Pull-Ups

    Option: For an extra challenge, all reps in all rounds must be performed unbroken.

    FITNESS
    FOR TIME
    2 ROUNDS
    20 Wall Balls @ lighter/lower
    10 Jumping Pull-Ups / Ring Rows
    -Rest 1:00-
    3 ROUNDS
    12 Wall Balls
    6 Jumping Pull-Ups / Ring Rows
    -Rest 1:00-
    4 ROUNDS
    8 Wall Balls
    4 Jumping Pull-Ups / Ring Rows

  • 30 Min EMOM Workout

    1. 10 strict HSPU
    2. 2-3 Rope climbs
    3. 50 DU’s
    4. 15 box jump overs
    5. Rest

  • WOD Workout

    FOR TIME
    30 Back Squats @70/50kg
    150 Double Unders/200 single unders
    30 Back Squats

    RPE 8
    Bar taken from the floor!
    Choose a weight so you can do 8-10 reps unbroken
    Timecap: 10 mins

    2-3 SETS FOR QUALITY
    1:00/1:00 Hamstring Roll
    10 Elevated Calf Raises**
    **Pause for :02 in bottom.
    Rest As Needed b/t Sets-

  • High hang snatch 5x2 Strength

    High hang snatch 5x2. Rest 90 seconds between sets.