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

  • Pull-ups Workout

    • Strict pull-ups 4x5r
    • Banded pull-ups 4x5r
    • Ring rows 4x10r

  • For load Strength

    Squat snatch
    1-1-1-1-1-1-1

  • wu pe (019) Workout

    2 rnds
    1:00 erg, moderate pace
    4 wall squat
    4 kip swings
    4+4 single arm lat pull down

    *Pullup progression:
    Banded kip and kipping pull up
    +
    Emomia varten haetaan jokaiselle sopivat liikkeet ja niiden preppausta ennen itse Emomia.

    *Movement prep before workout:
    2 Rnds:
    10 Du
    2-3 Handstand push up
    1 Rope climb
    2 Wall walk / 5m Handstand walk

  • WOD Workout

    EMOM 21:

    1) 3 Rive ja työntöä
    2) 30s Tuplat/sinkut
    3) Lepo

  • STO Strength

    STO (4*8)HAP

  • Back squats Strength

    Back squat
    6x3
    - sets E2:30
    - same weight as last week
    - aim for same weight for all sets

  • 170123 Tiistai Workout

    For time

    Buy in 1k/850m row

    then:
    50 pull-up
    50 box jump 60/50
    50 sit-up

    Cash out 500/400m row

  • Bench Press Strength

    6 sets of Bench Presses
    Sets 1-3: 6 @70%
    Sets 4-6: 6 @75%
    - Rest 2-3mins btw sets.

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    3x
    15 Calories row
    10+10 Half kneeling 1-arm shoulder press
    10 Box jump overs
    20 Sit-ups

    A) Jerk

    Primer:

    Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%

    “Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

    B) Worksets

    6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 65%
    Rest 1-2 minutes between sets.

    C) Front squats

    2 x 5 @ 70%
    5 x 2 @ 76%

    D) Bonus

    Core:

    Accumulate 3:00 minutes of barbell sidebends.

    Accessory:

    3-4 Rounds of:
    10+10 1-Arm arnold press
    8-12 Chin-ups
    15 Banded squats*
    30m Kettlebell front rack hold carry (pohja alaspäin)

    *Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.

  • Morning Intervals Workout

    3x 12min ON/90sec OFF

    Teams of three

    A) Echo Bike —>
    5x7,5m Shuttle Run + 12 Box Jump Overs—>
    Rest

    B) Row —>
    5x7,5m Shuttle Run + 12 Wall Balls—>
    Rest

    C) SkiErg —>
    5x7,5m Shuttle Run + 12 DB Snatches—>
    Rest