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

  • Gymnastic Workout

    EMOM16
    1. 2 Sets of T2B
    2. 40s Easy pace ergo
    3. 2 Sets of HSPU
    4. 40s Easy pace ergo

    Huom!
    Treenin idea on kehittää voimistelukapasiteettia.
    Jokainen valitsee toistomäärät oman tason mukaan. Toistomäärien tulisi pysyä samana joka kierros. Ergon osuus pitää olla palauttava.

    T2B & HSPU toistomäärän tulisi olla vähintään 6 toistoa yhteensä per liike per kierros.

  • 5x6 Shoulder Press Strength

    5x6 Shoulder Press
    nouseva paino
    rest 2min btw sets

  • OHS Strength

    Every 2min x 5
    5 OHS V.2-3 (2-0-X-1)

    Huom!
    Maltilliset painot. Hallittu 2s lasku alas.

  • 3 rounds for time Workout

    15 hang power snatches (30/42,5 kg)
    15 chest-to-bar pull-ups

    Scaled WOD
    3 rounds for time:
    15 hang power snatches
    15 jumping chest-to-bar pull-ups/ring row

  • EMOM x 32 Workout

    EMOM x 32

    1) row
    2) 1-3 rope climb
    3) bike
    4) 20-50 DU

  • Bent Over Barbell Row 6 x 6-8 Strength

    Bent Over Barbell Row
    6 x 6-8, aim for 8 reps
    Tempo 31A2 = slowly down, pause at top

    Or
    Kipping ring row
    6 x 10
    Tempo 31A2 = slowly down, pause at top

  • Single Arm Trap-3 Raise Strength

    Single Arm Trap-3 Raise, 3 x 10 reps.
    Tempo: 3 sec down, 1 sec up.

  • 6.1.2023 Bench Press Strength

    Bench Press

    4-3-2
    4-3-2
    4-3-2

    Go Every 2:30

  • Deadlift Strength

    Deadlift - E3MOM x3:
    5 @ 60-64%
    5 @ 69-73%
    5+ @ 78-81%
    - viimeinen sarja AMRAP (ei failia)
    - korota painoja 2-3% (noin 2,5 - 5 kg) viime kierrosta (4vkon takaa)

  • For time Workout

    21-18-15-12-9-6-3:
    Calorie row
    – Complete 2 KB Turkish get-ups/arm
    after each set. (16/24 kg)

    Scaled WOD
    For time:
    18-15-12-9-6-3:
    Calorie row
    – Complete 2 KB Turkish get-ups/arm
    after each set.