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

  • Clean complex Strength

    E90s x9:
    Clean pull
    Low hang power clean
    power clean
    3 front squat
    - rakenna painoissa päivän fiiliksen mukaan

  • WOD: DB Run Workout

    For time:
    400m run
    30 alt. s.a. db hang clean
    400m run
    20 alt. s.a. db snatch
    400m run
    10 alt s.a. db devil's press

    Rx: 22,5 / 15
    TC: 10

    Skaalaus: Valitse juoksumatka, jonka voit suorittaa noin kahdessa minuutissa ja painot, joilla pystyt tekemään käsipainotoistot putkeen.

  • Push-pull bodailua Workout

    E2MOM x8, alt. between a & b:
    a) 6-12 strict / banded / toe-assisted pull up (myötäote)
    b) 8-12 double db shoulder press
    - RIR 0 molemmissa liikkeissä viimeisessä sarjassa eli loppuun asti (ilman tarkoituksellista failurea). Pieni korotus toistoissa / painoissa siis viime viikosta.

  • Metcon Workout

    3 x 5:00 Rounds of:
    200m Farmer Carry (1xKB)

    Then, as many reps as possible:
    5 Burpees Over KB
    10 Russian KB Swings
    @24/16kg
    - Rest 2:00 between rounds

  • 12.7.2024 Teams Of Two Workout

    AMRAP 17

    30 Dual DB Bench Press 22,5/15kg
    20 Burpee Box Jumps 24"/20"
    10 Strict Pull-Ups
    Run 400m

    Split reps as you like, run together.

  • Pause snatch Workout

    Every 2min x 5

    2-3 Squat snatch (2s pysäytys polven päällä)

    Huom! Kevyet ja tekniset painot (50-60% of 1RM)

  • Snatch tech Workout

    Every 2min x 4

    5 Snatch balance @technical weight

    Huom! Kevyet ja tekniset painot.

  • Gymnastic Workout

    RX:
    3 rounds: (20s ON/30s OFF)
    1. ring row
    2. box L-sit hold
    3. free hs hold
    4. arch rock

    Scaled:
    3 rounds: (20s ON/30s OFF)
    1. ring row
    2. box knee tuck hold
    3. hs hold with wall
    4. arch hold

    L-sit standardi = kantapäät lantiolinjan yläpuolella Knee tuck hold standardi = polvet lantiolinjan yläpuolella

  • WOD Workout

    4 Rounds
    10s Bike Sprint
    10 Russian Swings HEAVY
    10 Goblet Squats
    Rest 2:00

    – Goal: HARD push each round.

    Extra:
    Single Leg FL Calf Raises
    2 x 20 each. Rest 60s.
    Tibia Raise
    2 x 20. Rest 60s.

  • 3.7.2024 "Kelly" Workout

    5 Rounds For Time

    400m Run
    30 box jumps 24"/20"
    30 wall balls 20/14p

    Time Cap 35