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

  • Conditioning Workout

    RX:
    EMOM16
    1. 5 Squat clean @70/50kg
    2. 2-5 RMU/BMU
    3. 3-4 Wall walk
    4. Rest

    RPE 3-3.5

    Huom!
    Squat clean paino pitää olla keskiraskas, mutta liikkuva (drop & go)
    Muscle upit voi tehdä 1-2 setissä.
    Max työaika wall walk=45s

    Skaalaukset:
    Squat clean ->paino n.55-60% of 1RM clean
    Bar/RMU->jumping/banded bar MU
    Wall walk->toistot/kulma

  • Strength Workout

    Build to a Moderate-Heavy 3-Rep Front Squat

  • 8x3 Deadlift Strength

    8 sets (Go every 90sec)
    3 Deadlift @60-70%

  • Snatch Strength

    Snatch:
    Up to technical max in 20min.

  • Saturday smash Workout

    Partnet AMRAP 10 x3
    A)
    20cal machine
    20 wallball 20lb.

    B)
    20cal machine
    20 kbs / or Db snatch

    C)
    max effort up&down

    rest 3min between sets

    A&B = i go, you go / C = individual

  • WOD Workout

    RX
    FOR TIME
    1000m Row
    20 Deadlifts @100/70kg
    500m row
    10 Deadlifts

    SCALED
    FOR TIME
    800m row
    20 Deadlifts @ moderate
    400m row
    10 Deadlifts
    RPE 8,

    Timecap: 10 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    12 Alt. Deadbugs
    6 Alt. Wrist Circles
    3/3 SLOW Moose Antlers
    1:00 Rebound Pose
    -Rest as Needed b/t Sets

  • Core Workout

    6min for quality:
    10m (plate) weighted bear crawl
    8+8 seated medball throw

  • Strength Strength

    Back Squats
    6-4-2 | 4-3-2
    Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
    Week 3 of 5

  • 3x 2min ON/2min OFF Workout

    3x 2min ON/2min OFF

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

    B. 20/15 Cal. SkiErg
    + Max Toes-to-bar

    C. 12x7,5m Shuttle Runs
    + Max Cal. BikeErg/Echo

  • 3 kierrosta olkapääille Workout

    3 kierrosta

    6+6 vipunosto kylkimakuulla
    15 vipunosto takaolkapäille

    1 min lepo kierrosten välissä