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

  • OPEN 13.2 Workout

    BENCHMARK
    AMRAP 10:
    5 shoulder-to-overheads (35/52,5 kg)
    10 deadlifts
    15 box jumps
    – Step down from the box.

    Scaled WOD
    AMRAP 10:
    5 shoulder-to-overheads
    10 deadlifts
    15 box jumps
    – Step down from the box.

  • Clean & jerk complex (3/7) Strength

    Clean & jerk complex II - E2MOM x7: (3/7)
    2 squat clean w/ pause at mid shin (plates ~5cm from ground)
    2 split jerk

    RIR 1-2,5 split jerk

    Fokus:
    polven ohitus, 1. vedon asento & painopiste, aloita liike jaloilla myös paussin jälkeen (ei pelkästään vetoa selällä)

  • BACK SQUAT Strength

    Back squat

    5-5-5-10+

    2-3rep in tank/ 10+ = MAX reps 70% of daily 5rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

  • 27.9.2017 Strength

    snatch high pull + hang squat snatch

    5x1+1@building

  • Core Workout

    3x 6-8

    Landmine rotaatio
    Dragonflag

  • Gymnastic Workout

    E90s x 12 alt. a,b and c

    A) 1 set of bar mu - target 2-5 reps

    B) 1 set of hs walk - target 5-10m

    C) 40-50 DU

    Skaalaukset: bar mu->banded->jumping hs walk->wall facing shoulder tap du->reps->practice->su

  • Clean & jerk Strength

    5 x e2m:
    1 squat clean + 1 front squat + 1 squat clean @ moderate

    5 x e2m:
    3-3-3-2-2 paused* split jerk @ moderate

    -> *3s pysäytys vastaanotossa

  • Conditioning Workout

    RX:
    E5M x 6
    500/350m row
    10 ohs @42,5/30kg
    10 T2B

    Scaled:
    E5M x 5
    500/350m row
    10 ohs @35/25kg
    10 t2r

    RPE 4.5

    Skaalaukset: row->matka ohs->paino t2b->knee raises Treenin idea on liikkua reippaasti, mutta tavoite säilyttää sama vauhti loppuun asti. Jokaisen kierroksen jälkeen täytyy jäädä vähintään 120s lepoa. Soutuun saa mennä max 2min.

  • EMOM 15 Workout

    EMOM 15 (45sec ON/15sec OFF)

    1) Row for Cals
    2) KB Swings 24/16kg
    3) Bike for Cals
    4) Box Jump Overs
    5) Rest

  • 5rds Workout

    Back Squat 5
    rest 2.5min
    Strict HSPU / DB Press 5-10
    rest 2.5min