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

  • "THE SPINS" Workout

    For Time:
    30/24 Calorie Assault Bike / 40/32 cal Row
    100 Double Unders
    30 Kipping Handstand Push-ups
    100 Double Unders
    30/24 Calorie Assault Bike/ 40/32 cal Row

    On the Minute: 6 Alternating Dumbbell Power Snatches 22,5/15kg

    Kipping HSPU option: Double DB Push Press

  • Snatch Complex Workout

    4-5 Rounds with light weight: (10-15min)

    2 Muscle snatch +
    2 "No feet" high hang squat snatch +
    1-2 Snatch balance

    Huom! Kevyt ja tekniset painot. "No feet" tempauksessa jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.

  • AMRAP 25 Workout

    70cal Ergo
    10 ring muscle-ups
    10 wall walks
    20 DB snatches, right (15/22.5 kg)
    20 DB snatches, left

    scaled wod
    AMRAP 25:
    50cal Ergo
    10 C2B/pull up/banded pull up
    10 inchworm + push-ups
    10 DB snatches, right
    10 DB snatches, left
    – Rest 1:00 between rounds.

  • WOD Workout

    Every 3 mins for 15 mins do:
    10/7 Machine Calories
    10 Shoulder-to-Overheads, 43/30 kg
    10/7 Machine Calories
    10 Alternating Front Rack Lunges, 43/30 kg (5/5)

    Remaining time is rest!

  • Clean & Jerk Strength

    3 x PRIMER e90s:
    2 hang power clean+2 front squat+2 split jerk @easy

    6 x e90s:
    2 squat clean+split jerk @moderate
    ->keskiraskas kuorma, mutta voi 1-2 sarjan välein lisäillä painoa jos liikkuu hyvin.

  • TABATA quatro Workout

    20s on / 10s off x8 for 4 rounds, rest 90s between TABATAs:
    1a) push up
    1b) plated russian twist
    - rest 90s

    2a) SU
    2b) DU / crossover
    - rest 90s

    3a) hollow rock
    3b) arch rock
    - rest 90s

    4a) s.a. kb hang clean
    4b) s.a. kb front rack squat
    - Full round (cleans + squats) with L, then next round w/ R

    Treenin flow: 4 tabataa (20s on / 10s off x8) 90s tauoilla tabatojen välissä. Jokaisessa tabatassa on kaksi liikettä, joiden välillä vaihdellaan yhden tabatan ajan.

  • 5 x Alkavalla 3 minuutilla Strength

    5 x alkavalla 3 minuutilla

    3 maastaveto tempaus otteella
    3 korkeaveto
    3 raaka tempaus

    Pidä kuorma maltillisena, tässä saattaa hengästyä ja grippi on kovilla

  • WOD Workout

    As many reps as possible in 12 mins of:
    1 Wall Walk
    1 Power Clean, 70/50 kg
    1 Front Squat, 70/50 kg
    2 Wall Walks
    2 Power Cleans, 70/50 kg
    2 Front Squats, 70/50 kg
    3 Wall Walks
    3 Power Cleans, 70/50 kg
    3 Front Squats, 70/50 kg
    ...

    Continue adding 1 rep each round to each movement until time expires.

    Scaling for Wall walks : 1 rep = 2 Hand-release push-ups + 4 Shoulder taps

  • Machines, burpee pull ups & devil's presses Workout

    E90s x12, alt. between a & b:
    a) 12/9 cal row
    3 burpee pull up
    b) 12/9 cal bike erg / echo bike / ski erg
    3 double db devils press (2x15 / 2x10)

    RPE 8
    TC: 60s / interval

    Skaalaus:
    - Skaalaa koneiden kalorimäärät niin, että pääset koneen satulasta viimeistään 40s (mieluusti jo ~30s) kohdalla pois.

  • Partner AMRAP Workout

    AMRAP20 w/ partner, YGIG:
    10 power snatch
    20 box jump (60/50)
    30 front squat
    40/35/30 cal machine
    - rest 60s between rounds

    Rx: 40/30 kg

    RPE 7-8