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

  • 260724 Perjantai Strength

    A) 3x3 broad jump (consecutive)

    B) 3x 30s on / 30s off
    AMRAP power snatches @55-60% 1RM

    Rest 1,5min

    3x 30s on / 30s off
    AMRAP power snatches @60-65% 1RM

    Rest 1,5min

    3x 30s on / 30s off
    AMRAP power snatches @65-70% 1RM

    C) Arch hold tabata
    8 rounds 20s on / 10s off

  • Deadlift 8x2 Strength

    STRENGTH

    Deadlift 8x2, RPE 4 to 4+

  • Back squats Strength

    E2:30 x5:
    9 back squat @ 76% / RIR 0

    Tavoite: Sama paino (+/- 5% sarjapainosta) läpi sarjojen.

  • Tempaus riipusta x 2, 75 % Strength

    3 x 2 hang snatch (75 % of the day's 1 RM)

  • Conditioning 22-03-2024 Workout

    "DEATH BY BURPEES"
    EMOM x 20 MINUTES

    MIN 1 - 1 Burpee...rest remainder
    MIN 2 - 2 Burpees...rest remainder
    MIN 3 - 3 Burpees...rest remainder

    • Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6 Burpees on the next minute, and so on.
    • Compare here

  • WOD Workout

    AMRAP 12:00
    10 kipping T2b
    10 Shoulder to Overhead (50/35kg)
    10 cal row

    After each round, add 2+ cals to the machine!
    Goal: 4+ rounds

    Rx+: 60/43kg

  • 2.7.2024 Mobility Workout

    Mobility, for lowerbody

  • WARM UP Workout

    EMOM x 8-12

    1) echo
    2) 5 muscle snatch + 5 power snatch + 5 squat snatch
    3) echo
    4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat

  • 20 min alkavalla 2 minuutilla Workout

    20min alkavalla 2 minuutilla

    1. 8+8 gorilla soutu + 5-10 etunojapunnerrus korokkeilla (kuulien väliin)
    2. Echo/Assault 80% teholla eli reipas muttei kova tahti

  • Gymnastic Workout

    RX:
    E3M x 5
    5-10m hs walk
    40-50 DU
    max time L-sit hold

    Scaled:
    E3M x 5
    2-3 wall walk
    30-40 DU
    max time knee tuck hold

    Skaalaukset:
    wall walk->reps
    DU->SU

    Huom! Treenin idea on kehittää voimistelukapasiteettia/taitoa. Valitse skaalaukset niin, että hs walk ja tuplat menee 1-2 setissä. L-sit/knee tuck hold boksien välissä, target aika 20-30s. Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa.

    L-sit standardi = kantapäät lantiolinjan yläpuolella Knee tuck hold standardi = polvet lantiolinjan yläpuolella