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

  • "Macho man" prog Workout

    EMOM4 - easy weight
    3 Power clean + 3 front squat + 3 STOH

    Huom! Tekniset painot.

    EMOM10 3 Power clean + 3 front squat + 3 STOH

    RPE 3.5-4

    RX: 60/40kg Scaled: 50/35kg

    Huom! Ensimmäinen proge joten painon pitää olla maltillinen. Fokus liikkeiden tekniikassa/taloudellisuudessa.

  • Deadlift Strength

    E2.30M x 4

    6 deadlift V.2

    Huom! Huomio toistoreservi. Hallitut TNG toistot.

  • Conditioning Workout

    40min for Q:

    400m run @75% effort (VK1 alue)
    3/3 TGU
    12 alt goblet cossack squat
    6/6 Split stance KB clean
    10 Hollow body KB pull over

    RPE 3-3.5

    Huom! Pidempi kevyemmän intensiteetin harjoitus.

  • Clean & Jerk Strength

    5 sets of
    4 Touch and Go Clean & Jerk, work up to heavy sets

  • 5K or 10K Workout

    For time
    5K Row or. SkiErg

    Or.

    10K BikeErg

  • WOD Workout

    4min AMRAP

    12 Istumaannousua
    12 Vatsakiertoa 10/15kg
    12 Vuorikiipeilijää

  • 7 x 1:00 rounds of Workout

    21 double-unders
    7 burpees
    Max-reps deadlifts (100/140 kg)
    – Rest 2:00 between rounds.

    Scaled WOD
    7 x 1:00 rounds of:
    21 single-unders
    3 burpees
    Max-reps deadlifts
    – Rest 2:00 between rounds.

  • 3x 2min ON/2min OFF Workout

    3x 2min ON/2min OFF

    A) 20/15 Cal. Row
    + Max reps Wall Walks

    B) 2 Rounds of
    8 DB Snatches 22,5/15kg
    4 Weighted Box Step-Overs
    +
    Max Cal Bike in the remaining time

    C) 20/15 Cal. Ski
    + Max reps Toes-to-bar

  • Conditioning Workout

    10 min on / 3 min off alt A & B - easy pace deload

    Teams of 2 - YGIG
    A)
    30 cal row/bike
    20 box jump over
    10 1-arm devils press @22,5/15kg

    B)
    30 gobelt squat @32/24kg
    20 pull up
    10 power clean @60/40kg

    RPE 3.5

    Huom!
    Jokainen pari valitsee itselleen sopivat painot, jotta treenin RPE toteutuu. Ideana liikkua koko treeni tasaisesti loppuun asti.

  • 260424 Perjantai Strength

    DELOAD WEEK

    A) Clean & jerk complex
    Hang squat clean + front squat + push jerk
    2x 2+2+2 @45-55% 1RM
    2x 1+2+2 @55-65% 1RM
    2x 1+2+1 @65-75% 1RM
    Go every 2min

    B) 3 rounds for quality
    3 high box jump
    8-12/side one legged KB/DB deadlift
    Rest 1min