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

  • Back squat waves Strength

    E3MOM
    - reps: 5-4-3-5-4-3+
    -- viimeinen setti on maksimitoistot ilman failia, muut setit pitäisi olla noin RIR 3 / RPE 7. Tätä voi myös hyödyntää ohjeena, jos ei tiedä ykkösmaksimiaan.
    - prosentit ykkösmaksimista:
    -- 5 reps: 78 %
    -- 4 reps: 81 %
    -- 3 reps: 84 %

  • Snatch Grip DL Strength

    Snatch Grip DL
    5x5
    tempo 60x0
    rest 3min btw sets
    - hieman raskaampi paino kuin viimeksi

  • "12 Days of Christmas" Workout

    For Time
    1 Sumo Deadlift High-Pull (75/55 lb)
    2 Thrusters (75/55 lb)
    3 Push Press (75/55 lb)
    4 Power Cleans (75/55 lb)
    5 Power Snatches (75/55 lb)
    6 Kettlebell Swings (53/35 lb)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (24/20 in)
    10 Double-Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lb Plate)
    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • For load Strength

    1 clean

  • WOD Workout

    “Randy”
    For time:
    75 Power snatches @34/25kg

    Timecap: 10 mins
    Compare: 2019.07.16

  • Strength Strength

    Back squat 5x2 reps
    - 3 sec pause at bottom pos.
    - find your heaviest double in 5 sets

  • AMRAP 8 Workout

    24 KB swings (16/24 kg)
    6 shuttle runs
    – 1 shuttle run is 7,5 m out and 7,5 m back.

    Scaled WOD
    AMRAP 8:
    16 KB swings
    4 shuttle runs
    – 1 shuttle run is 7,5 m out and 7,5 m back.

  • Bar MU tech Workout

    Warm up (15min) Hyvä lämmittely.
    Pääpointit:
    -olkapäiden lämmittely
    -latsien/keskivartalon ja lantion aktivoinit.

    Kaikki progressiot rauhassa edeten helposta kohti vaikeampaa.
    A1. Lantio tankoon jalat boksin päällä
    A2. Muscle up jalat boksin päällä
    A3. Tanko muscle-up hypyllä
    A4. Hyppy tankoon (Jump the bar)
    A5. Polvet ylös (Knees up)
    A6. Lantio tankoon (Hips to bar)
    A7. Tanko muscle-up

  • Tankokompleksi ja välissä laite Workout

    10,8,6 tankokompleksi (kyykky rinnalleveto + 2 eturäkki askelkyykky + raaka työntö) 43/30kg
    sarjojen välissä 500/400m soutu tai 1000/800m bike erg tai 32/24cal Echo

    Aika ikkuna 15-25min

  • WOD Workout

    4 rounds for time of:
    30 Wall Balls, 9/6 kg,
    20 Burpee-to-Targets
    10 Strict Pull-ups

    Strict pull-ups / Ring rows

    Time cap = 20 min
    You should be able to do 5-8 strict pull-ups when fresh, in order to do strict pull-ups in the workout.