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

  • Shoulder press Strength

    E3M x 4

    8-8-6-6 V.2 shoulder press

    Tavoite: Rakentaa perusvoimaa pystypunnerrukseen. Ohjeet: - Painot huomioiden toistoreservi. - Viimeiset toistot saa olla raskaita, mutta ei grind! - Jos tekniikka hajoaa → kevennä heti

  • 12x1 Snatch Strength

    12x
    1 Snatch @65%+
    (All within 15min)

  • Snatch Strength

    Snatch: 6x2 (80-90%)

  • 4 sets for max reps Workout

    On a 3:00 clock:
    400/500-m row or ski/800/1000m bike
    Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
    – Rest 3:00 between sets.

    Scaled WOD
    4 sets for max reps:
    On a 3:00 clock:
    250-m row or ski/500m bike
    Max box step-overs
    – Rest 3:00 between sets.

  • Front squat 6x5 Strength

    Heavy front squat 6x5

  • Conditioning Workout

    Level 1.

    EMOM12

    1. 50-60 du
    2. 14-16 wall ball @9/6gk
    3. 10 power snatch @40/30kg

    Level 2.

    EMOM12
    1. 30-40 du
    2. 10-12 wall ball @9/6kg
    3. 6-8 power snatch @40/30kg

    Rpe 3.5

    Valitse toistomäärät ja painot huomioiden rpe. Liikkeet pitää pysyä teknisinä ja taloudellisina koko treenin. Skaalaukset: du - su wall ball - paino power snatch - paino - reps

  • Bench Press Strength

    3-5 sets of
    5 Benchpress/Floorpress

  • Tempo front squat Strength

    E3.30M x 5

    4 tempo front squat V.1-2 (3-0-X-1)

    Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.

  • Engine Strength Strength

    Split Jerk
    Build to a 3RM from the rack.

  • 10 rounds for time Workout

    2 rope climbs
    15 AbMat sit-ups
    25 double-unders

    Scaled WOD
    7 rounds for time:
    2 pull-to-stands
    10 AbMat sit-ups
    15 single unders