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

  • Intervals Workout

    4rounds:

    10 box jump over
    10 burpee over bar
    20/15cal row
    10 burpee over bar
    10 box jump over

    REST 3min between rounds

    Target under 4min / scale rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

  • T2b tech Workout

    20min T2B tech
    Voit käyttää videoita apuna tai käyttää omia drillejä.
    Liikkeen voi tehdä myös renkaissa jolloin se on helpompi.

  • Conditioning Workout

    EMOM 30
    1) 12-14/9-11 cal ergo
    2) 10-15 Pull up / C2B
    3) 8-10 burpee box jump over
    4) 12-14/9-11 cal ergo
    5) 12-16 db snatch alt.
    6) REST

    RPE 4-4.5

    Huom!
    Tavoite säilyttää sama vauhti treenin loppuun asti. Treenin jälkeen pitää olla fiilis, että pystyis tekemään vielä 1-2 kierrosta.

  • Conditioning 18-04-2024 Workout

    AMRAP x 25 MINUTES
    1:30 Cardio Choice 1: Row/Bike/Ski/Jog/Jump Rope
    :30/:30 SA KB/DB Front Rack Hold (Heavyish)
    20 Alt. KB/DB Slides
    1:30 Cardio Choice 2: Row/Bike/Ski/Jog/Jump Rope
    2/2 KB/DB Turkish Get-Ups
    :30/:30 Side Plank

  • WOD Workout

    AMRAP 10:
    20 Push Press (50/35kg)
    20 Barbell Rows (50/35 kg)
    20 Toes To Bar
    Goal: 2+ rounds

    Extra credit:
    Banded Triceps Complex AMRAP
    – Single Arm Pushdowns x 60s right
    – Single Arm Pushdowns x 60s left
    – Banded Overhead Triceps x 60s
    – banded pushdowns x 60s

  • Rowing Intervals Workout

    Rowing Intervals

    1000m row / moderate/vk1
    500m row / fast / vk2
    1000m row / moderate/vk1
    500m row / fast / vk2
    2x100m row / max sprints

    rest 2min between rows

  • Strength Strength

    3 x 6
    Overhead Squat or Front Squat
    Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
    Week 3 of 6
    RPE 7-8

  • AMRAP 15 Workout

    6 Strict pull ups
    12 burpee to target
    18 wall balls

    Scaled WOD
    AMRAP 15:
    6 ring rows
    9 burpees
    12 wall balls

  • BBC Weightlifting - Lauantai Workout

    WARM-UP

    3-5 Min erg of choice.
    Then 2 x 5 each movement:
    Muscle snatch from hips
    No feet hang muscle snatch
    No feet hang power snatch with pause @ catch
    No feet hang power snatch with pause @ catch + squat
    Snatch with pause @ knee and catch

    SNATCH

    Primer:
    5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

    Worksets.
    Build up to a heavy single @ 88-93%
    12:00 minutes.

    CLEAN AND JERK

    Primer:
    5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

    Worksets:
    Build up to a heavy single @ 88-93%
    12:00 minutes.

    STRENGTH

    Clean deadlift,
    3 sets of 3 @ RPE 8
    (Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

    (OPTIONAL) BONUS

    Overhead squat,
    3 x 5 @ RPE 8

    Snatch grip bent over row,
    3 x 8 @ RPE 8

    Core:
    3 Rounds of:
    1:00 min Weighted plank hold
    1:00 min Barbell sidebends.

  • Keskiviikko 17.4.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 plate hops
    10 gtoh + halo with plate
    5+5 plate press
    5 box jump, step down (sharp)
    :30 Wall Walk / HS Hold
    then some front rack/oh mobility and start warm up sets

    Strenght
    Push Press 5x5 reps@65-70-75-80-85% of 1rm
    Deficit Kipping Handstand Push Ups 3x8-12 reps
    rest 1.5-2.5 min bwn sets

    Metcon
    3x2.5 min / 2.5 min off
    15-20 HR Push Ups
    30-40 Jump Over Rower / parallette / DB
    Max Calories rowing or ski erg remaining time (alt time with partner full round)