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

  • Snatch grip romanian deadlift Strength

    3x6
    - rest 2min

  • Fun & fast Workout

    AMRAP5
    10 kbs (24/16)
    10 russian twist (24/16, 1 rep = both sides)
    5-10 no-jump burpee
    - 0-30s rest between rounds

  • T2B - capacity / mechanics Workout

    With 12min running clock

    Track 1 - capacity:
    At 0:00:
    Max unbroken set of T2B (merkkaa tämä tulokseksi)

    At 4:00:
    EMOM8
    a) 45-55% of max reps T2B
    - Mikäli teit pidemmän maksimisetin kuin viime viikolla tai teet ensimmäistä kertaa, voit laskea toistot prosenttihaitarin alaosasta, sillä nousua tulee joka tapauksessa.
    - Jos maksimisetti pysyi samoissa numeroissa kuin viime viikolla, nosta sarjapituutta 1-2 toistoa
    b) 6-12 cal row

    Track 2 - skill / mechanics:
    At 0:00
    Max unbroken set of kipping knee raise / feet on wall v-up / sit up (merkkaa tämä tulokseksi)

    At 4:00
    EMOM8:
    a) kipping leg / knee raise (2 lyhyttä settiä (esim. 2-4 toistoa), nosta jalat/polvet niin ylös kuin saat ja tuo jalat agressiivisesti takaisin alas, jotta kipin rytmi säilyy. Kun nostat jalkoja, työnnä itseäsi aktiivisesti tangon taakse), jos knee raise ei mene --> Toes-to-rackissa 1-2 settiä.
    b) 6-12 cal row

    Säädä soudun kalorit niin, että pystyt keskittymään hyvään laatuun T2B:ssa.

  • Travel WOD Workout

    10 push ups
    10 sit ups
    10 squats

    5 rds

    Time - 11:35

    Rough, rough.

  • 23.10.2023 Mobility Workout

    Mobility

  • Pystypunnerrus 3x12 Strength

    1-2 lähestymissarjaa.
    Lepää sarjojen välissä 45-60s.

  • BBC Weightlifting - Week 41, day 3 (viikko 7) Workout

    WARM-UP

    Every minute on the minute for 12 minutes of:
    1) :45s Row
    2) 6+6 1-Arm dumbbell thrusters
    3) 5-8 Hang cleans
    4) 5 Burpee box get-ups/jumps

    CLEAN AND JERK

    2 x (2+1) @ 77%
    2 x (2+1) @ 82%
    2 x (2+1) @ 87%
    2 x (2 +1) @ 89-91%
    Lift every 2:00 min

    STRENGTH

    4 Sets of

    4 Front squats right into 8 Back squats @ 70% (of front squat 1RM)
    Rest 2:00 min between sets.

    CONDITIONING

    Every minute on the minute for 24:00 minutes of:
    1) 15/12 Calories row
    2) 5-10 Dual dumbbell thrusters, 2 x 22,5/15kg
    3) 14/11 Calories ski erg
    4) 5-10 Burpee box jumps 24/20”

    (OPTIONAL) ACCESSORY

    Back rack lunges,
    3 x 8/8 (hard)

    1-Legged reverse hyper,
    3 x 12/12 (moderate)

    1-Arm bent over row,
    3 x 12/12 (hard)

    Sandbag bearhug hold,
    3 x 1:00 min (heavy)

  • WOD Workout

    EMOM x 30 MINUTES (:45 ON/ :15 OFF)
    MIN 1 - Row/Bike/Ski/Jog
    MIN 2 - Strict Pull-Ups*
    MIN 3 - Different choice: Row/Bike/Ski/Jog
    MIN 4 - DB Rows*
    MIN 5 - Single DB Alt. Deadbugs
    *Option for Strict Muscle-Ups.
    RPE 5

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Alt. Bird Dogs
    15 Single DB Bicep Curls
    10 DB Lateral + Front Raises
    Rest as Needed b/t Sets
    - 1 Rep = 1 Lateral Raise + 1 Front Raise

  • 240522 Tiistai Workout

    For time
    15-12-9 clean & jerk 50/35
    27-21-15 sit-up

    Rest 1:1

    For time
    12-9-6 clean & jerk 60/42,5
    15-12-9 toes to bar

  • Partner Conditioning 28-09-2023 Workout

    IN TEAMS OF 2
    FOR TIME
    120 KB Sumo Deadlift High Pulls @ heavyish
    100 Sit-Ups
    80/60 Cal Bike/Row/Ski
    100 KB Sumo Deadlift High Pulls
    80 Sit-Ups
    60/40 Cal Bike/Row/Ski
    80 KB Sumo Deadlift High Pulls
    60 Sit-Ups
    40/30 Cal Bike/Row/Ski
    *Partner 1 works while P2 rests. Split work as needed.