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

  • Conditioning Workout

    40min for quality:
    800m run
    30/20 cal ergo
    60m DKB/DDB farmers carry

    RPE 3 Huom!

    Kevyempi pidempi kuntotreeni, jossa tavoite on liikkua PK2-VK1 vauhtia. Jos juoksussa sykkeet karkaa liian ylös voit tehdä juoksu/kävely yhdistelmänä.

  • WOD Workout

    4 Rounds For Time
    30 Double Unders
    20/16 Cal Row/ Bike/ Ski
    90 Meter Farmers Carry (32/24 kg)
    Timecap: 16 mins
    – Goal: Challenging effort
    Extra:
    Banded face pull
    3x 30 reps Rest 60s

  • Ma 1.7.2024 kyykky Strength

    Kyykky 3x7x75%

    Etukyykky Nousu ”kovaan vitoseen”
    -halutessaan Max5 jos paukkuja riittää
    -ei fail!!!

    Goblet Squat 3x20
    -joka sarjan jälkeen Lankku x 60-90s (lisäpaino tarvittaessa)

  • 060724 Lauantai Workout

    3 rounds for time
    15/12 cal row
    15-12-9 box jump 60/50

    Rest 2min

    3 rounds for time
    15 KB swing 24/16
    15-12-9 toes to bar

    Rest 2min

    3 rounds for time
    15 wall ball 20/14
    4-3-2 wall walk

  • STRENGTH (Shoulder press) Strength

    Shoulder press 3x8
    * -lepo 2-3min
    -vakio paino
    -lisää painoa edelliseen viikkoon*

  • Intervals Workout

    4rounds:

    15/12cal ski

    • max reps ttb

    rest 2min

    Score total reps of ttb / 1 kierros on = Hiihto kalorit, yksi maksimi sarja ttb

  • WOD Workout

    Aikaa vastaan

    500m Juoksua

    3 kierrosta:
    15 Raakariveä 45/35kg
    10 T2B

    500m Juoksua

    Tc: 25min

  • Shoulder press OTM 10 min Strength

    Shoulder press x 4 (65 - 75 %)

  • Accessories Workout

    3-4 rounds for quality:
    8-12+8-12 bulgarian split squat (weight anywhere) / RIR2
    8-12+8-12 seated leg raise over object
    30s double db / kb farmer's hold (go heavy!)

    Huomioita: Bulgarialaisessa heikompi jalka ensin, mätsää sitten toistot vahvemmalla jalalla. Tämän on tarkoitus tasoitella puolieroja.

  • BBC Weightlifting - Maanantai Workout

    WARM-UP

    12:00-15:00 minutes for quality & minimum rest of:
    :45s Erg
    10 Cossack squats
    10 Alternating arm dumbbell snatches
    5 Box jumps
    5 Muscle snatches
    5 Snatch grip behind the neck shoulder press
    5 Overhead squats
    10 Snatch grip overhead full body twists.

    SNATCH

    Primer

    Hi-Hang snatch + Hang snatch + Snatch,
    Build up to starting weight in 10:00 minutes.

    Worksets

    Snatch,
    8 sets of 4. Lift every 2:00 minutes.

    • No tng
    • No letting go
    • 2 x Same weight before adding more weight
    • Climbing weight until lifts start to slow down

    CLEAN & JERK

    Primer

    Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
    Build up to starting weight in 10:00 minutes.

    Worksets

    Power clean + Split jerk,
    8 x (1+4). Lift every 2:00 minutes..
    • 2 x Same weight before adding more weight
    • CLimbing weight until lifts start to slow down.

    STRENGTH

    Back squat,
    5 @ 65%
    5 @ 75%
    5 @ 85%

    Front squat,
    EMOM 5: 5 Front squats @ 60%

    BONUS

    Strict pull-ups / Banded pull-ups,
    4 x Max reps

    Seated Arnold press with dumbbells,
    3-4 x 15 (moderate)

    Core:

    3 Rounds,
    15 GHD Sit-ups
    15 Hip extensions