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

  • 15 min parin kanssa Workout

    15min parin kanssa

    60 cal soutu
    50 varpaat tankoon
    40 seinäpallo
    30 raaka rinnalleveto 61/43kg
    20 palomiespunnerrus tangossa/leuanveto

    Pariversio 23.1 Open-lajista, joten hyvät mahdollisuudet päästä pitkälle toista kierrosta.

  • Conditioning Workout

    RX:
    E3M x 7
    5 hspu
    7 pull up
    9 KB swing @32/24kg
    12 / 9 cal row

    Scaled:
    E3M x 8
    5 hspu with abmat
    5 pull up 9 KB swing @24/16kg
    12 cal row

    RPE 4-4.5

    Valitse liikkeet/toistomäärät niin, että joka kierros jää vähintään 40s lepoa.

    Skaalaukset: hspu->Dual DB push press pull up->jumping pull up KB swing->paino row->cal

  • WOD // Peek-A-Boo Part 1 Workout

    RX
    AMRAP 10:
    4 squat cleans (56/84 kg)
    12 pull-ups

    Straight into…

    10:00 to establish:
    1 heavy squat clean

    INTERMEDIATE
    AMRAP 10:
    4 squat cleans (47/70 kg)
    9 pull-ups

    Straight into…

    10:00 to establish:
    1 heavy squat clean

    BEGINNER
    AMRAP 10:
    3 DB hang power clean + front squats (7.5/12.5 kg)
    7 jumping pull-ups

    Straight into…

    10:00 to practice:
    3 hang power cleans
    3 front squats

  • Active recovery & mobility Workout

    Go walking, running, rowing, swiming, biking, etc. with a low heartrate at least for 1h.
    Mobility at the gym from 10 to 12.

  • Day 02 Workout

    Day off

  • Bodaukset Workout

    3x 6-8

    Käsipainopenkki
    Vipunosto sivuille

  • AMRAP for Quality Workout

    AMRAP7:
    6 - 9 - 12... kbs
    6 - 9 - 12... goblet cyclist squat

    Rx: 24/16

    Rasittavuus: RPE 7, enemmän "palauttavana", tasaisella tahdilla läpi turhia puskematta.

  • WOD Workout

    For 3 cycles:
    AMRAP in 3 mins of:
    3 Power Snatches, 60/43 kg
    6 Lateral burpees over the bar
    9 Toes-to-bars

    Weight of the barbell should allow for quick singles on the power snatch.
    Rest 2 mins between each cycle.
    For each cycle restart the AMRAP.

    Goal: 3+ rounds

  • Strength Strength

    (12-15min)
    Power Snatch 3-3-3-3-3
    @65-75% of your most recent 1RM

    Rest as needed between sets.
    No Touch n Go!

  • Warm up Workout

    AMRAP8 for quality:
    10/8cal erg
    5 inchworm burpee -> burpee
    5+5 DB hang cluster
    5 dive bomber

    BB WU:
    2x5 muscle clean
    2x5 thruster
    1x5 hang clean
    1x5 hang cluster