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

  • Squat from the Hole Workout

    STRENGTH

    Squat from the Hole (front squat)

    3x5 RPE 4 to 4+

  • Optional accessory Strength

    Optional Accessory
    WEIGHTLIFTING

    Clean/Narrow Grip Snatch (power or squat)

    Every 60-90sec x12

    RPE 3 to 3+, or go by feel.

  • Squat Jerk Workout

    15min to test Squat Jerk

    Play with the movement and find out how narrow you can go. Bar from the ground or use a rack.

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

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

    1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
    2) Bridge Hold
    3) 10+10 Bulgarian Split Squat Thruster KB/DB
    4) 3-6 Jeffersson Curl
    5) 1-8 Rope Pull-Up
    6) Banded Core Hold 5sec
    6) Row/Assault/Ski 30-40kcal or run 400m

    RPE 2-3

  • 2 rounds Workout

    CONDITIONING

    2 rounds:

    Row 5min
    Ski 5min
    Airbike/C2 Bike 5min

    Nose breathing only (clear your ose before starting).

    RPE 2-3

  • Push Jerk triple Strength

    WEIGHTLIFTING

    EMOM x7

    3 Push Jerk

    RPE 3+ to 4. Bar from the rack or blocks.

  • 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!