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

  • Back squats Strength

    Strength (load)

    Back squat
    12-10-8-6-4, AHAP.

    Accessory:

    5 rounds of:
    10 Reverse hypers
    10 Heavy KBS

    Rest 2 minutes between sets. Go heavy.

    Then

    50 weighted sit-ups. Split as needed

  • AMRAP15 Workout

    AMRAP15

    10+10 db snatch 45/25 lbs
    10 box step over
    10 abmat sit up

  • Kaksi rappia Workout

    4 AMRAP
    5 Push-ups
    10 Wallball shots, 20/14

    Rest 2 min

    4 AMRAP
    5 T2B
    10 Box jumps

    Tulos on yhteenlasketut toistot molemmilta kierroksilta.

  • Front squat 5x3 Strength

    5 kertaa Front squat, 50 FS maksimista:

    3 - 3 - 3 - 3 - 3

    3s alaspäin, pienestä pysähdyksestä räjähtävästi ylöspäin. Lepää 2-3 min.

  • OPEN 15.1A Workout

    OPEN 15.1

    9 AMRAP:

    15 T2B
    10 deadlifts
    5 snatches

    RX´d: 50/35

    Tee suunnitelma miten jaat toistot ja pyri pysymään siinä.

  • EndurMOM Workout

    24 EMOM:

    1. 15/12 cal row
    2. 50 DU / 100 SU or 45s of DU/SU practice
    3. 8 box over burpees
    4. Rest

  • Tukiliharekka Workout

    27 EMOM:

    1. 15 push-ups, knees down
    2. 15 easy ring rows
    3. rest
    4. 2-3 wall climbs
    5. 2 Rope climbs
    6. rest
    7. 15 kipping knee raises
    8. 20 archrocks
    9. rest

  • Kevyen viikon yhteissoudut ja vatsat Workout

    Parin kanssa:

    5000/4000m.

    Joka 1000m:

    20 synchro abmat sit-ups.

    Soutakaa joko 500 tai 250m pätkissä.

  • Snatch complex Strength

    For Load

    Hang Squat Snatch
    +
    Over Head Squat
    +
    Snatch balance

    7 x every 2 min

    Goal & Intensity:
    -Build explosive pulling power and overhead stability under load.
    -Learn to receive the bar deep and controlled while maintaining full range of motion.
    -Continuous overhead tension challenges shoulders, core, and hips throughout the complex.
    Each set should feel heavy yet controlled, using a progressive load across rounds.
    -Keep your chest tall and elbows active so the bar stays over the ears at all times.
    RPE: 8
    Training Area & Benefit:
    Mobility and stabilizer strength: Deep squat and overhead support improve shoulder, ankle, and hip mobility, which is essential for safe Olympic lifting.

  • 10 kierrosta 2 liikettä Workout

    10 kierrosta

    5 tempaus raaka tai kyykkyyn, maltillinen paino
    10/7 cal pyörä/soutu

    Aikaraja 20min

    Tämä on 12.7.21 treenin uusinta. Lisää hieman painoa tai yritä tehdä maltillisella painolla tempaukset kyykkyyn