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

  • For time Workout

    21 Power Clean and Jerks (70/47.5)
    100 DU's
    21 Power Clean and jerk (70/47.5)
    100 DU's

    • On the Minute: 8 Wallballs
    • Start with a wallballs

    (Time cap: 18min.)

    • Ohjeistus:
    • Suorita 8 seinäpalloja joka alkava minuutti.
    • Aloita pallosta.
    • Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.
    • Kuorman tulisi olla sellainen, että kykenet suorittamaan ~10+ toistoa yhteen putkeen freessinä, (~60%/CJ 1rm.).
    • Skaalaa kurmaa/toistoja tarvittaessa.

  • Snatch complex Strength

    B.

    Find a heavy set in 20min.:
    1 Squat snatch
    1 OHS
    1 Hang Squat snatch
    1 OHS

    • Ohjeistus:
    • Etsi päivän raskas kuorma ko. sarjaan 20min sisällä.
    • Pidä tekniikka asiallisena.
    • Pidä ~2-3min. tauot sarjojen välissä.

  • Lauantai 16.5. Workout

    3 rounds
    4 min Row
    4min Jog
    4min:
    10 Air squat
    15 Sit up
    20 Box step up

    Rpe 3

  • Vertical Jump Workout

    Vertical Jump to a Target
    4x6, Rest 90s

  • Sunnuntai 10.5. Strength

    Every beginning 75s x 6
    6 Tng power snatch 55-65%

  • Sunnuntai 3.5. Strength

    Front squat
    4x8 60-65%

  • Box P 05-05-2020 Workout

    STRENGTH
    1) Close Grip Floor Press: 6 x 5 @a moderate weight for all sets. Rest 90s.
    - 3 warm-up sets
    - Option: Light to Moderate weight

    2) Strict T2B/Push-up Warm-up x 5 minutes.

    METCON
    AMRAP 16:00
    10 Strict T2B
    10 Push-ups
    400 Meter Run / Row / Bike / Ski
    - Goal: Moderate effort for the entire 16:00 - 70-75%.
    - Rx+: Workout time is extended to 20 minutes. Round starts with 5/3 Bar Muscle-ups

    EXTRA CREDIT
    1a) Banded Facepull-apart: 4 x 15. Rest 30s.
    *Hold end range for a 1 count
    1b) Banded Pulldowns: 4 x 15. Rest 30s.

  • Keskiviikko 29.4. Workout

    Gymnastics
    8 min emom
    Ring MU/Bar MU/C2b/ Leuka 1-6

    4 min rest

    8 min amrap
    Hspu 6
    K2E 8
    Kb/Db snatch 5+5

  • Clean Pull + Squat Clean Strength

    WEIGHTLIFTING (2/3)

    Clean Pull + Squat Clean 

    Every 60-90sec x12

    1-3@ RPE 3
    4-6@ RPE 3 to 3+
    7-9@RPE 3+ to 4
    10-12@ RPE 4 to 4+

    Target: reps don’t have to be TnG. Stay vertical with your pull.

  • 2."Sole Cycle" Workout

    3 Rounds:
    AMRAP 5:
    15 Barbell Facing Burpees
    21 Power Cleans
    27/21 Calorie Assault Bike
    Rest 5 Minutes

    Round 1: 155/105
    Round 2: 135/95
    Round 3: 115/85