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

  • Sunday's Endurance Workout

    3 x 10 min. EMOM

    A. EMOM 10
    1. Row 15/12 cal.
    2. KB Swing x 12 @32/24kg

    - Rest 90s. -

    B. EMOM 10
    1. Ski 12/10 cal.
    2. T2B x 10

    - Rest 90s. -

    C. EMOM 10
    1. Du/Su x 40/80
    2. Push press x 12 @2 x 22,5/15kg

  • WOD Workout

    AMRAP 15 mins
    20/15 Any Machine Calories
    15 T2b
    10 STOH @60/43 kg
    Goal: 3+ rounds

    Choose a weight you can go Unbroken with STOH.

    Extra:
    3 sets of :
    Side plank reach through x 10/10 (light DB)
    Rest 60s

  • Run/Row/Ski Workout

    Run/Row/Ski 5km

  • Snatch tech Workout

    Every 2min x 4

    5 Snatch balance @technical weight Huom! Kevyet ja tekniset painot.

    Every 2min x 5

    2-3 Squat snatch (2s pysäytys polven päällä) Huom! Kevyet ja tekniset painot (50-60% of 1RM)

  • Squat clean & Split jerk waves Strength

    E2MOM x6 - Squat clean & Split jerk (2/3)
    - Reps: 3-2-1-3-2-1
    - RIR 1-2 viimeisellä aallolla (~89-95% of 1RM)
    - nosta rautoja niin sarjojen kuin aaltojen välillä

    Skaalaus: Jos et pääse kyykkyyn -> power clean ja tarvittaessa myös push jerk / press.

  • Partner conditioning Workout

    AMRAP16
    5 t2b
    7 hang power clean 40/30kg
    9 wall ball 9/6kg

    RPE 3.5-4

    You go i go per kierros.

    Kaikki liikkeet pitää mennä ub. Ideana ei olla mennä all out vaan keskittyen hyvään ja taloudelliseen tekniikkaan.

    Skaalaukset: t2b->t2r->leg/knee raises hang pc->paino wall ball->paino

  • Thruster 3 Strength

    3x3
    V2
    ~Samalla kuormalla

  • Työntö 3 Strength

    3x3
    2x2

    -Nousu v2

  • "Hot Flash" Workout

    30-20-10:
    Single Dumbbell Power Snatches 22,5/15kg
    Row Calories (women cal 21-14-7)

  • "Double Check" Workout

    On the 4:00 x 5 Rounds:
    50 Double Unders
    20/15 Calorie Row
    10 Front Squats 70/45kg

    Your final score will be the slowest of the 5 rounds