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

  • Raakarive 7 Strength

    10x 30s välein
    2x 67-72% (+pieni korotus edelliseen viikkoon.)

  • Clean tech Workout

    1.30min x 5

    2-3 Tall clean

    Huom! Kevyet ja tekniset painot. Ideana harjoitella itsensä vetämistä tangon alle.

    E2M x 6-8
    3-4 sets: 2 Clean pull + 2 High hang squat clean (n. 40-50% of 1RM clean)
    3-4 sets: 1 Clean pull + 1 High hang squat clean (n. 50-60% of 1RM clean)

    Huom! Tee clean pullit niin, että haet aina hyvän lähtöasennon ennen uutta toistoa.

  • WOD Workout

    EMOM 24

    1) 10-20 Seinäpalloa
    2) 10-20 Punnerrusta
    3) 45s Viivajuoksua/hölkkää
    4) Lepo

  • 14.6.2024 Teams Of Two Workout

    AMRAP 14

    20m One arm Front rack Walking Lunge 22,5/15kg
    6 Burpees Over DB
    2 Bar Muscle-Ups

    IGYG

  • 4x 2min ON/2min OFF Workout

    4x
    2min ON/2min OFF

    A) 4 Devils Presses
    5 Box Step Overs (with DBs)
    +
    Max Calories in the remaining time

    B) 3 Rounds of
    3 Pushups
    5 Situps
    7 Squats
    +
    Max Wall Balls in the remaining time

  • Long endurance Workout

    3min ON /1 min OFF

    3rounds:
    1) 10-20 cyclist squat + bike
    2) 10-20 v-up + row
    3) 10-20 snowangel + ski
    4) 30-60s plank + echo

  • Treshold Metcon Workout

    Treshold metcon for 40 minutes
    2:00 ergo
    50m farmers walking
    25+25m One kb oh walking
    10 cossack squats
    10+10 banded trunk twists
    10 db snatches (alt hand)
    10 wall ball shots

    you should not be moving as fast as you
    can, take 20% off from max effort. Try
    to keep same pace whole workout.
    Goal is to get 4-5 rounds total.

  • The Murph Workout

    For time:
    - 1,6km Run
    - 100 Pull-Up
    - 200 Push-Up
    - 300 Air Squat
    - 1,6km Run
    TimeCap: 60min

    Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

    tässä muutama tapa miten tehdä treeni skaalattuna:

    OPTION 1
    For Time:
    1.6km Run
    20 rounds:
    5 pull-ups
    10 push-ups
    15 Air Squts
    1.6km Run

    OPTION 2
    For time:
    1,6km run
    5 rounds:
    20 pull-ups
    40 pushups
    60 airsquats
    1,6km run

    OPTION 3, half Murph
    For Time:
    800m Run
    50 Pull Ups
    100 Push Ups
    150 Squats
    800m Run

  • Conditioning Workout

    RX:
    EMOM36
    1. 14/10 cal ergo
    2. 8-10 Dual DB hang cluster @2 x 22,5/15kg
    3. 10-15 T2B
    4-5. 200m run
    6. Rest

    Scaled:
    EMOM36
    1. 12/8 cal ergo
    2. 8-10 Dual DB hang cluster @2 x 17,5-20/10-12,5kg 3. 10-15 Leg raises/knee raises
    4-5. 150-200m run
    6. Rest

    RPE 4

    Huom! Maksimityöaika per liike 45s. Juoksussa max 1.30min. Valitse toistomäärä & painot huomioiden RPE.

  • 170524 Perjantai B Strength

    Every 2min for 5 rounds
    1 hang clean + 1 clean + 2 front squat @70-85% 1RM clean