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

  • WOD: Intervals w/ bars Workout

    E5MOM x5:
    11-15 T2B / s.l. T2B / kipping leg or knee raise / V-up or tuck up
    9-12 power snatch
    7-9 OHS
    4-6 lateral bar over burpee

    Rx: 40 / 30

    Target: 2-2.5min / round, TC 3:00 / round
    RPE 7,5-8,5

    Skaalaus:
    - Tempaus: Paino, jolla pystyt tekemään toistot 1-2 osassa.
    - OHS: Jos olkapäävaivat estää OHS:n -> etu-/takakyykky, jos liikkuvuus on haaste, kevennä painoja ja keskity tekemään hyvällä tekniikalla toistot niin alas kuin pystyt.
    - T2B: Valitse määrä & skaalaus jonka voit tehdä max. 2 osassa läpi treenin.

    HUOM! Voit tehdä kumman tahansa version päivän kaikilla tunneilla

  • Penkkiveto Strength

    1 RM

    Nousu päivän parhaaseen

  • 6x 5min ON/2min OFF Workout

    6x 5min ON/2min OFF

    A. AMRAP 5
    15/12 Cal Row
    5 Burpee over rower

    B. AMRAP 5
    2 Wall Walks
    5x7,5m Shuttle Runs
    12 KB Swings 24/16kg
    5x7,5m Shuttle Runs

    C. EMOM 5
    12 DB Snatches + Box step up in the rest of the minute

    D. AMRAP 5
    12/9 Cal Bike
    12 Pushups
    12 Sit-ups

    E. EMOM 5
    12 Wall Balls + Double Unders in the rest of the minute

    F. AMRAP 5
    With double DBs
    6 Devils Presses
    12 DB Squats
    18 Biceps Curls (alt arms, 9/9)

  • 6x6 Bench Press Strength

    • @65%
    • Rest 2min

  • Teams of 3 Workout

    For time:

    $ in 100/80cal Row
    Switch athlete after every 10cals. Go hard.
    Then
    21-15-9 Push-ups
    21-15-9 T2B
    First all the athletes complete 21 push-ups i go, you go - style, before moving on to 21 Toes to bar. Then 15, 15, 9 and 9.

    Rest 3min

    $ in 100/80cal Ski
    Switch athlete after every 10cals. Go hard.
    Then
    21-15-9 Alt. DB hang power snatches 20/15kg
    21-15-9 DB OHS 20/15kg (split reps 50:50/hand)

    Rest 3min

    $ in 100/80cal Assault bike
    Switch athlete after every 10cals. Go hard.
    Then
    48 Burpees

    TC 50min

  • Sotilaspenkki 4x4 Strength

    -Varaa 1-2 toistoa
    -Tauko 2-3min

  • CLEAN TECHNIQUE Workout

    4-5sets:

    2 clean pull + 2 muscle clean

    fast&moderate

  • FRONT SQUAT Strength

    FRONT SQUAT

    4x4

    E3MOM / 1-2 RIR

  • Ohs 5x5 Strength

    Tempo 3s. alas & 3s. pause pohjassa
    Kevyt / keskiraskas paino

  • Penkkiveto Strength

    Nousu raskaaseen kakkoseen