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 rounds, 2min rest between Workout

    CONDITIONING
    5 rounds, 2min rest between

    3 MU
    6 HSPU
    9 C2B
    18 Air Squat

    OR

    5 rounds, 2min rest between

    3 Russian Dip (banded if needed)
    6 HSPU (kipping with Open 19.3 height standard)
    9 Pull-Up
    18 Air Squat

    Overall RPE 3-4
    Target: unbroken sets!

  • Back Squat 4x4 Strength

    STRENGTH

    4x4 Back Squat Tempo 30X1, (3sec down, explosive up, 1sec at the top). Rest as needed between sets.

    RPE 4

  • Skill Day Workout

    Rope work (1/4)
    2-4 rounds, rest as needed between:

    1) 5-10 Seated feet lock video or Jump to feet lock 
    2) 5-10 Toes to Rope video
    3) 7+7 Single Arm Ring Row
    4) 10-20 Single Leg V-Up video

    RPE 3 to 4

    Practice to master the foot lock and to be confident to use it.

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 1-3 Gymnastic Ring Kip
    2) 3-8 Russian Dip or Russian Push-Up
    3) 10m Dragon Squat
    4) 10-20 Bar Hanging Hip Touches
    5) 5+5 KB Lunge Snatch

    RPE 2-4

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

  • Deadlift Strength

    E3.20M x 4

    5-5-4-4 V.1-2

    Huom! Sarjat huomioiden toistoreservi. Tekniikkaa ja asento täytyy säilyä! Dead stop maassa.

  • For load Strength

    Push press
    5-5-3-3-3-1-1-1-1-1

  • Warm up Workout

    8 x 40s on / 20s off:

    1. erg
    2. 20s hollow hold + 20s arch hold
    3. Burbee
    4. Kb goblet good morning

  • 500m Row Workout

    500m Row

  • 280322 Maanantai B Strength

    Wendler shoulder press progression VK3/8
    5/3/1+
    @75/85/95% (count from 90-100% 1RM)

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)

  • 30-45min For Quality Workout

    CONDITIONING

    30-45min For Quality: 

    1) 20-30cal Machines or run
    2) 3-6 Rower Pike Push-Up video or Rower Pike-Up video
    3) 1-2 Rope Climb (legless)
    4) 5+5 KB/DB Windmill video
    5) 10-20 GHD Sit-Up 
    6) 20m Sandbag/D-Ball/Yoke Carry

    RPE 3 to 4, go by feel.