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

  • Train your weakness Workout

    Pick one of the movements you find your weakness. Train 15 min.

    Eg.

    -kipping pullup
    -kipping toestobar
    -handstand
    -muscleup

    etc.

  • Snatch Workout

    1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
    1+1+1 @5/10 rpe
    1+1+1 @6/10 rpe
    1+1+1 @7/10 rpe
    1+1+1 @7/10 rpe
    1+1+1 @8/10 rpe
    *every 90 sec

  • Barbell Complex Strength

    Power Snatch + Hang Snatch

    Build to a heavy complex

  • Split jerk Strength

    A1) shoulder press at split position 4x4x40%
    A2) Split jerk 4x4x50%, concentrate on the receiving position

  • Maanteiden kingi (051) Workout

    50min for easy/moderate work!

    1600m Run
    2000m Bike
    1600m Ski

    Jossain välissä suorita seuraavat:
    5x
    14 Deadlift
    10 Frontsquat
    6 Push press

    Rx M:60kg N:40kg

    Tangossa oltava sama paino kaikissa liikkeissä.

    Voit tehdä esim: 500m juoksu, yksi kierros tankorallia, 500m bike, yksi kierros tankorallia jne..
    Ergit/juoksut kevyehkönä, tankorallia saa tuntua hieman hapottavalta. Valitse paino niin, että pystyt tekemään toistot ilman isompia pilkkomisia.

    Remaining time: max reps walking lunges.

  • Strength Workout

    4 SETS
    1 Push Press + 2 Push Jerk
    Start Moderate and build to/past heaviest workout weight
    RPE 7

  • Keskiviikko 8.3.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    5+5 single leg rdl
    10 goblet squats
    5+5 reverse lunges
    :40 Plank Hold / 20+20s Side Plank / 40s plank

    Mobility for Squat / Front rack and Getting Ready For thrusters

    Strenght And Condtitioning
    Emom 4
    5 thrusters @50-60% of 1rm
    rest 1 min
    Emom 4
    3 thrusters @65-75% of 1rm
    rest 1 min
    Every 0,5 min for 4 mins
    1 thrusters @80-90%
    rest 1 min
    Emom 4
    3 thrusters @65-75% of 1rm
    rest 1 min
    Emom 4
    5 thrusters @50-60% of 1rm

    (Jos haluat kevennystä vetää, ota vielä painoja alaspäin tai pudottaa vaikka toistot 3-2-1-2-3)

  • Parin kanssa aikaa vastaan 3 liikettä Workout

    Parin kanssa aikaa vastaan

    150 seinäpallo
    30 leuanveto
    30 rinnalleveto+työntö 70/48kg

    Tekijä vaihtuu minuutin välein, kunnes toistot täynnä. Skaalaa painot siten, että treeni etenee mukavasti muttei liian kevyesti.

    Aikaraja 20min

  • OPEN 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

  • Shoulder press and HSPU Strength

    1) Shoulder press 3x1x95%
    2) Strict HSPU / Deficit HSPU 4x2