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

  • Wöd Workout

    3 rounds of

    30sek work/30sek rest

    1. Row
    2. Wallball
    3. Standing bike
    4. Sumo deadlift hi-pull (35/25)
    5. Ski
    6. Sit-up

    2 min rest between rounds

  • Power snatch + OHS Strength

    E90s x10: Power snatch + OHS
    5 x 1+2
    5 x 1+1

    Treenin flow:* Ensimmäiset viisi sarjaa 1 tempaus + 2 OHS, viimeiset viisi 1 tempaus + 1 OHS.

    Huomiot:
    - Tempaus: Keskity lähtöasennossa siihen, että tanko on kainalolinjassa (olkapää tangon etupuolella), aktiivinen selkä ja rennot kädet. Takapuolen korkeutta ja jalkojen leveyttä säätämällä voit muokata lähtöasentoa ja painopistettä tarpeen mukaan. Leukaa ylös. Polven ohitus rauhassa ja vasta sitten kiihdyttää vetoa.
    - Valakyykyssä (OHS, overhead squat) kyynärpäät ulkokierrossa (kyynerpäät osoittavat alas, kainalot eteenpäin, "pyri katkaisemaan tanko"), sillä saadaan latsit aktivoitua.

    Painot: Viimeisissä nostoissa 70-80% 1RM (snatch) / RIR 2 - 2,5 OHS:ää. Nosta painoja läpi treenin tekniikan salliessa.

  • WOD Workout

    YGIG: 25min laadukkaasti

    1000m laitteella / 2000m (pyörä)
    2x 6m HSW tai 1-2 Seinäkävelyä
    30 Maastavetoa 45-50%

    *Toistot saa jakaa miten haluaa

  • Bench Press Strength

    5 sets of 5 Bench Presses
    Set 1: @60%
    Set 2: @65%
    Set 3: @70%
    Set 4: @75%
    Set 5: @80%
    - 5 Chin-ups after each set
    - Rest 2min btw sets

  • Keskiviikko 10.1.24. FN Workout

    Warm Up
    2 rounds
    1 min row / ski
    1 min air bike / bike erg
    10/10 single arm floor press
    10/10 single leg hip bridges
    :20-30 ring support / box support hold
    then some mobility prep and start warm up sets

    Strenght
    4 supersets
    Military Bench Press x 8 reps@55-60-65-70% of 1rm of bench press
    Strict Pull ups x 8-10 reps (1-2 RIR)
    rest 2-3 min bwn sets

    Metcon
    3 sets alt time with partner
    15/12 calories rowing + hard set of push ups ( 1 unbroken set) (target 10-25reps)
    then

    3 sets alt time with partner
    12/9 calories air bike + hard set of hardened ring row ( 1 unbroken set) (target 10-15reps)

  • 5 R FT Workout

    5 Rounds for time:

    2.2.2. Pullups / Bouncy negs / Weighted Negatives

    10 m KB Walking Lunges 2 x 24/16 kg

    2.2.2. = 2 reps unbroken, let go of the bar and shake hands, 2 reps unbroken..

    2x KBs in front rack position. Scaling up: OH WL.

  • Backwards Weighted Lunges @ 2010, 4-6 reps/leg, rest 90'' Strength

    Backwards weighted lunge, 4-6 reps/leg, rest 90 sec between sets.
    Aim for 6 reps.

    Tempo 2010 = 2 sec down, 1 sec up.

  • Back Squat 5 x 5 @3311 tempo Strength

    Back squats 5 x 5 reps @3311 tempo

    Strict tempo: 3s down, 3s at bottom, 1s up, 1s at top. DO NOT CHEAT!
    Post three heaviest successful sets

  • Tabata: Pull-ups Workout

    Pull-ups

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • "AMANDA" Workout

    Benchmark "Amanda"

    For Time:
    9 - 7 - 5
    Muscle-ups
    60/40 Squat Snatch (= catch below parallel)

    Write down all benchmark workout scores into the paper sheets!

    RX: 135/95 lbs = 61/43 kg

    Scaling options:
    MU - jumping MU - CTB (/dip) - PU (/dip)
    SS - less weights - power snatch + OHS - less weights - power snatch