Vaikuta vastaamalla käyttäjäkyselyymme!

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

  • ”All of the things” Workout

    Aikaa vastaan:

    • 50cal soutu
    • 40 boksihyppy (N 50cm / M 60cm)
    • 30 swingi (amer.)(N 16kg / M 24kg)
    • 20 goblet-kyykky (N 16kg / M 24kg)
    • 10 burpee
    • 20 goblet-kyykky (N 16kg / M 24kg)
    • 30 swingi (amer.)(N 16kg / M 24kg)
    • 40 boksihyppy (N 50cm / M 60cm)
    • 50cal soutu

  • Team workout Workout

    For time:
    1.6km run together
    Then;
    5 rounds:
    15 power cleans 80/60kg
    30 push ups
    120 double unders

    Split the 5 rounds as ygig

    TC 32 Mins

  • wod Workout

    AMRAP 5:
    10 alternating backstep lunges
    30 double-unders
    15 pull-ups

    AMRAP 5:
    10 alternating backstep lunges
    30 double-unders
    12 chest-to-bar pull-ups

    AMRAP 5:
    10 alternating backstep lunges
    30 double-unders
    9 bar muscle-ups
    – Rest 1:00 between AMRAPs.

    Scaled WOD
    AMRAP 5:
    10 alternating backstep lunges
    30 single-unders
    15 jumping pull-ups

    AMRAP 5:
    10 alternating backstep lunges
    30 single-unders
    12 ring rows

    AMRAP 5:
    10 alternating backstep lunges
    30 single-unders
    9 banded strict pull-ups
    – Rest 1:00 between AMRAPs.

  • Conditioning 13-07-2023 Workout

    PERFORMANCE
    4 SETS
    10-8-6
    Front Rack Alt. Lunges @52.5/35
    50-40-30
    Double Unders
    -Rest 2:00 b/t Sets-

    FITNESS
    4 SETS
    8-6-4
    Front Rack Alt. Lunges @Light
    60-50-40
    Single Unders
    -Rest 2:00 b/t Sets-

    (Score is Slowest Set)
    * RPE: 8

  • Strength 13-07-2023 Strength

    Front Squat
    4 sets x 6 reps
    *Keep weight Moderate across all sets, RPE: 5

    (Week 2 of 8 Oly Cycle)

  • Strength Workout

    1.) High Hang Squat Clean*
    1 set x 5 reps @50%
    1 set x 3 reps @55%
    3 sets x 2 reps @60%
    *Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

    2.) Above the Knee Clean Pulls
    3 sets x 5 reps @70%
    (Week 2 of 8 Oly Cycle)

  • 070723 Perjantai A Strength

    Pause snatch pull + floating snatch
    4x1+1 @moderate technical weight
    Pause below knee

    Floating snatch
    6x1 @65-85% 1RM

  • PEGGY GOU Workout

  • Double start vol 2 Workout

    10 minutes to complete:

    21-15-9 reps of:
    Calories row
    Burpee box jump over 24/20"

    Rest 3 min

    10 min EMOM:
    10 Toes to bar

  • Core Work Workout

    3-4 rounds for quality:
    10+10 Banded Pallof Presses w/ rotation
    15 Deadbugs (2=1)
    10 Standing Landmine Twist (2=1)