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

  • 26092013/1 Strength

    Bench press 3×5

  • METCON Workout

    For time:

    5rounds:

    5 wall walk
    10 c2b / pull up
    15/12cal ski

    Target under 13min, Time cap 16min

  • Kbell Tricep OH extension 4x10 Strength

    Keep elbows together, handle facing away, fully extend arms overhead.

    Superset with Chin-ups 3x12
    Both exercises performed with 'explosiveness'.

  • AMRAP 20 with a partner Workout

    10 sumo deadlift high pulls (25/35 kg)
    10 wall-ball shots (6/9 kg) (3/3.4 m)
    - Each partner completes a full round before switching
    - one partner works at a time.
    - Wall-ball shots to a higher target than usual

    Scaled WOD
    AMRAP 20 with a partner:
    7 sumo deadlift high pulls
    7 wall-ball shots
    - Each partner completes a full round before switching
    - one partner works at a time.

  • BACK SQUAT Strength

    Back squat

    3-3-3-10+

    2-3rep in tank/ 10+ = MAX reps 70-73% of daily 3rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

  • Amrap 20 Workout

    Amrap 20 min

    10/12cal Machine
    10 Push Up
    5 Squat Clean 50/35kg
    rest 1min

    Scale = SC --> Front Squat
    Push Up Unbroken Set

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 rom.deadlift + 5 clean pull + 5 hi hang clean
    3) machine
    4) 5 kangaroo squat + 10 reverse lunge

  • WOD: Snatching Chief Workout

    3min on - 1min off x5:
    3 power snatch (60 / 40 / ~70% snatch 1RM)
    6 push up / elevated push up
    9 air squat

    RPE 7-9

    Skaalaus:
    - Tempaus: Paino sellainen, että pystyt tekemään toistot melko nopeina DnG toistoina. Ei ole tarkoituskaan mennä TnG eli painoa saa olla kuten prosenteista näkee. Mikäli paino liikkuu hyvin, saat tästä raskaan ja hengästyttävän treenin. Jos taas koet, että haluat keskittyä enemmän tekniikkaan, ota vähän enemmän aikaa toistojen välillä, mutta käytä silti teknisesti haastavaa painoa, jotta opit tekemään hieman hengästyneenä hyviä isompiakin nostoja.
    - Punnerrus: Skaalaus koroketta vasten (esim. kädet levypainojen / boxin päällä), ei polvet maassa / kumpparilla.

  • Omatoimi Workout

    Mitä teit?

  • 17.1.2025 Snatch Workout

    Snatch

    3-Position snatch (Above the knee, below the knee, Floor)

    5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

    – Start counting your sets @ 65%1RM snatch and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
    – This is an unbroken set of full snatch (hang snatch (above the knee)+ hang snatch (below the knee) + from the floor), do not drop the bar between the lifts in the set.
    – This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.