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

  • For reps Workout

    On a 4:00 clock:
    Max snatches (35/50 kg)
    4:00 rest
    On a 3:00 clock:
    Max snatches (40/60 kg)
    3:00 rest
    On a 2:00 clock:
    Max snatches (50/70 kg)

    Scaled WOD
    For reps:
    On a 4:00 clock:
    Max snatches (5 kg)
    4:00 rest
    On a 3:00 clock:
    Max snatches (10 kg)
    3:00 rest
    On a 2:00 clock:
    Max hang snatches (15 kg)

  • OHS 3x1 Strength

    • Use 15-20min
    • Go by the feeling
    • Rest 2min btw heavy sets

  • METCON Workout

    For time:

    20-16-12
    Db hang clean&jerk@22,5/15kg
    up&down

    Target under 5min, Time cap 7min

  • Ylävartalon voima Workout

    Köysikiipeily/köysileuka
    3x1

    4 kierrosta
    8 Etunojapunnerrus v3 (tarvittaessa deficit)
    8 Pendlayrow v3
    8+8 Vipunosto sivuille ja taakse v3

  • Intervals Workout

    4 x 3 min on / 1 min off:

    A) 3 min amrap
    8 thruster (weight options below)
    6-10 c2b / pull up
    12/9 cal row

    B) 3 min amrap
    8 DDB snatch (weight options below)
    6 DDB burbee box step up
    12/9 ski/bike-erg or 10/8 echo bike

    @RPE 4

    ->pull up->jumping pull up->ring row

    Thruster weight options
    ADVANCED 50/35kg
    RX 42.5/30kg
    SCALED 35/25kg
    ->skaalaa tarvittaessa vielä alaspäin.

    Dumbel weight options
    ADVANCED 2x50 / 2x35lb
    RX 2x45/ 2x 25-30lb
    SCALED 2x35 / 2x15-20lb
    -> skaaltaa tarvittaessa vielä alaspäin.
    DDB snatch:

  • EMOM x 28 Workout

    EMOM x 28

    1) row
    2) 5-10 ttb
    3) echo
    4) 20-50 DU

  • Conditioning Workout

    EMOM25
    1. 8-10 ddb devils clean @2 x 22,5/15kg
    2. 12-15 box jump over
    3. max cal row
    4. rest
    5. rest

    Rpe 4-4.5 Kovan intensiteetin treeni mikä kehittää liikekohtaista kapasiteettia sekä hengitys ja verenkiertoelimistöä. Vauhdin pitää olla sellainen mitä pysyt jokaisella kierroksella ylläpitämään tai hieman jopa kiristämään loppua kohden. Skaalaukset: ddb devils clean - paino box jump over - toistot - askellus

  • 1RM Snatch Strength

    Build up to days 1RM Snatch

  • Sotilaspenkki 4x8 Strength

    4x8
    -varaa 1 toisto
    -2-3min tauko

  • Functional bodybuilding Workout

    For 12 min
    10-12 1-leg RDL
    30s. HS / Plank hold
    10-12 1- arm ring row
    RPE 6

    Stimulus:
    Build balance, stability, and control
    Support strength and movement quality
    RPE: 6, Controlled effort = no rushing
    Coach tip:
    Move with control, especially on single-leg work
    Focus on positions, not intensity