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

  • Tempaus 6 Strength

    Nousu komplekseissa V1 painoon

    1 maasta 1 riipusta

  • Accessory Workout

    3-4rounds:

    3-5 snatch grip deadlift
    3-5 box jump/ or high box jump

  • 26.1.2024 Bench Press 1 RM Strength

    Bench Press

    Climb in 12 minutes in 80%, after that

    1 x 2 x 80%
    1 x 2 x 85%
    1 x 1 x 90%
    1 x 1 x 95%
    3 x 1 x 1 Max Weight. AHAP

    Sendoff 3:00

  • 300124 Tiistai B Workout

    DELOAD WEEK

    B) On the minute for 12min
    1. 30s pistol squat
    2. 30-40s crossover single under
    3. Rest

  • 310124 Keskiviikko Workout

    DELOAD WEEK

    A) "Dumbbell medlay"
    8-6-4-2 reps for quality
    One arm DB snatch
    One arm DB hang squat snatch
    One arm DB overhead squat

    *Start with lighter weight and you can increase weight as reps go down.
    *You go / I go with partner. One movement at the time.

    B) Core
    3 rounds for quality
    20 mountain climber
    20s hollow hold

  • Snatch complex Strength

    Up to daily max in 15min:
    1 Power snatch + 2 Hang squat snatch

    Huom!
    Nouse päivän tekniseen maksimiin. Maltilliset painojen nostot.

  • 190124 Perjantai A Strength

    Hang squat clean waves
    3/2/1 reps @70-80%
    3/2/1 reps @75-85%
    3/2/1 reps @77+ %

    Start every wave with bigger weight

  • Tempaus 3 Strength

    Emom 10

    2 riipusta: 1 polven yläpuolelta 1 polven alapuolelta

    V1

  • 10000m rowing Workout

    Just row 10k - against the clock

  • Conditioning Workout

    RX:
    4 x AMRAP2
    21 Wall ball @9/6kg
    15 DL @80/55kg
    Remaining time box over jump @60/50cm
    1min Rest between amraps.

    Scaled 1.
    4 x AMRAP2
    15 Wall ball @9/6kg
    12 DL @80/55kg
    Remaining time box over jump @60/50cm
    1min Rest between amraps.

    Huom!
    Treenin idea on olla kova. Pitää kuitenkin lähteä maltilla liikkeelle, ettei tule seinä vastaan. Wall balit pitää mennä 1-2 setissä ja maastaveto UB. Box overeihin pitää jäädä vähintään 30s.

    Skaalaukset:
    Wall ball->paino
    Deadlift->paino
    Box over->boksin korkeus tai askellus