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

  • Pause Back Squat Strength

    4 x 3 AHAP

  • Raiders of the Lost Lift Strength

    7 x every 2 min

    Halting Clean Deadlift
    +
    High hang Clean
    +
    Front squat

    Goal & Intensity:
    - Develop pulling strength, speed, and receiving position in the clean.
    - Execution: Perform the complex every 2 minutes, keeping the load at 65–70% of your 1RM clean & jerk.
    - Progress: Focus on an explosive pull and a solid receiving position.
    - Tip: Engage your core and maintain a sharp movement pattern throughout.
    RPE: 7-8

  • 50 min LSD Workout

    For 50min In pairs:

    a) rows
    while
    b) 400m run, 21 KBS

    HR "Kevyt" 60-70% of max heart rate!
    Max heart rate if unknown: 220 - your age

  • Conditioning Workout

    4 Rounds for quality

    6 OHS 20/15kg
    6 Bar over burpee
    12 Pistols

  • 5km run Workout

    WORKOUT OF THE DAY:

    Metcon (time)

    Run 5km

    Harjoituksen tarkoitus on kehittää kestävyyttä. Harjoituksen tavoite on juosta 5km mahdollisimman nopeasti aikaa vastaan.

    Timecap: 30 minutes.

    Räätälöintivaihtoehto:
    For 20 minutes:
    Run 1min
    Walk 1min

    Jos et ole juossut pitkään aikaan niin voit lähteä liikkeelle siitä, että hölkkäät minuutin ja kävelet minuutin. Harjoituksen kesto on 20 minuuttia.

    WARM-UP:

  • Leuanveto/rinta tankoon 3x sama toistomäärä Workout

    Leuanveto/rinta tankoon 3x sama toistomäärä

    Kippi tai perhos tyyli

    2 min tauot

  • "The Lyon" Workout

    “The Lyon”

    5 rounds:

    7 Squat Clean (75/52,5kg)
    7 STOH
    7 Burpee C2B

    Rest 2min between rounds

    RPE 4

    Push these intervals hard. Scale if needed.

    (21.2.2018)

  • Surprise Workout

    For time:
    20-15-10-5
    Push Press @60/42.5kg
    Burpee Pull-ups

    • 14:00 Time Cap
    • Barbell load should allow sets of 7-10 reps unbroken

  • Metcon Workout

    3 Rounds For Time:
    15 Pull-Ups
    30 Double-Unders
    15 Pull-Ups
    30 Cross-Overs

  • Hang snatch Strength

    E90SEC

    10 x 2 hang snatch