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

  • Jyystö 030825 Workout

    4 x 8 min on / 2 min off

    A)
    
Buy in: 50/40 Cal Row

    AMRAP of:

    4 Burpee Box overs

    8 DB snatch



    B)

    Buy in: 800 m run

    AMRAP of:

    8 Thrusters
    8/6 Cal Row



    C)
    Buy in: 50/40 Cal Bike
 / Ski
    AMRAP of:

    4 Line over burpees
    
8 KB swings



    D)

    Buy in: 800 m run

    AMRAP of:
    
8 Wall Ball
    8/6 Cal Bike / Ski

    *Keep the weights super light!

  • Partner workout Workout

    Partner Workout:

    100 Wallball IGYG
    50 T2B / V-Up SYNCRO
    100 Box Jumps 50/60cm IGYG
    100 Wallball IGYG

    Time Cap 20min

  • 25 min parin kanssa Workout

    25min parin kanssa

    20 seinäpallo
    10 rinnalleveto olalle raskaalla pallolla/säkillä
    60m farmarikävely 2x kk/kp

    Jaa toistot vapaasti

  • Warm up Workout

    WU: AMRAP8:
    12 plate oh walking lunge alt.
    6+6 1-leg plate deadlift
    6 scap pullup (2s pause top)
    6 downward dog to pushup

  • Treeni 1 (MA) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    Band Pulls + Banded Hip Activation
    then 3 rounds of snatch barbell warm up
    1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
    2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
    3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

    Weightlifting
    3x1 snatch pull + 1 hang power snatch + 1 low hang power snach +1 snatch balance + 1 ohs @35-50%
    5x1 snatch pull + 3-position snatch (hip, above, below knee) @60-75%
    rest as needed bwn sets

    Strenght
    Back Squat 6+6+3+2 reps@70-80-90-95% of 1rm
    rest as needed bwn sets
    ota tähän varmistajat buustaan sun tekemistä jos mahdollista! Muista varmistusraudat!

    Metcon
    5x2 OR 3 min emom / 1 min rest
    3 power clean
    3 front squat
    3 push jerk
    Elite 80/55kg
    RX 70/47.5kg
    Masters 60/42.5kg
    Scaled 52.5/35kg

    add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

  • Bench press Strength

    Bench Press DB's
    4 x 8

  • WOD Workout

    2x 10 min Amrap /5min tauko

    1)
    12 Cal koneella
    12 Eturäkkilunge 30/40kg (6+6)

    2)
    12 Boxin ylitystä
    12 Punnerrusta

  • Swim Workout

    1.5km Swim

  • Devil's climb Workout

    EMOM21:
    a) 1-3 (legless) rope climb / 30-45s training / 2-4 lying to standing
    b) 4-8 double db devil's press (2x22,5 / 15)
    c) rest.

    RPE 7-9 / Jos treenaat köydessä vielä tekniikkaa, ota toistot ja painot joilla pystyt keskittymään hyvin köysikiipeilyn treenaamiseen ja pitämään tahdin yllä loppuun asti hyytymättä. Jos taas köydet menee hyvin, haasta itseäsi - ota aggressiivinen tahti ja koita pitää kiinni loppuun asti.

  • Strength Workout

    Complex:

    1x [ 1 Pause Back Squat + 4 Back Squats ], 65% 1RM
    1x [ 1 Pause Back Squat + 3 Back Squats ], 70% 1RM
    1x [ 1 Pause Back Squat + 2 Back Squats ], 75% 1RM

    Hold for 2" at bottom of the pause squat!
    Rest as needed between sets.