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

  • Skill 16-11-2023 Workout

    POST WORKOUT SKILL
    10min Practice Handstand Skill

  • Power snatch Strength

    10 sets: E90s

    4x 2 snatch pull + 1 power snatch 70-77%
    6x 3 power snatch 75-87% of ps 1rm

    Find technical heavy 3rep

  • WOD Workout

    EMOM x 30 MINUTES
    MIN 1 - 250/200m row
    MIN 2 - 15 Single Arm Russian KB Swing (Right)|+ Max Sit-Ups
    MIN 3 - 250/200m row
    MIN 4 - 15 Single Arm Russian KB Swing (Left) + Max Sit-Ups
    MIN 5 - Rest
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    5/5 Single Arm KB Upright Rows
    10/10 Single Leg Glute Bridge-Ups
    1:00 Child's Pose
    -Rest as Needed b/t Sets-

  • WOD: HSPU, KB & bikes Workout

    EMOM20:
    a) 4+ kHSPU / feet on box HSPU
    b) 4 s.a. kb hang clean + 4-6 goblet step back lunge (1 rep = 1 leg) + 4-6 kbs (24/16)
    c) 7-14 cal bike erg / air bike
    d) rest

    HSPU:issa max. 2 abmattia pään alla, RIR 1-2 viimeisessä sarjassa.

    Tavoite: Työaika max. 45s / intervalli. Pyri lisäämään 1 toisto hspu:ihin viime viikosta. RPE 7-8 - laatupainotuksella.

  • Fast Intervals Workout

    Rx´d
    3rounds:
    10cal ski
    2 rope climb
    10 ttb

    rest 1min between sets

    TARGET --> go fast, not all out!!!

    Scaled
    3rounds:
    8cal ski
    1 rope climb
    8 ttb

    rest 1min between sets

  • Ma 6.11.2023 perus: kyykky Strength

    Jefferson curl 3x10

    Kyykky 3x3 (80-82,5-85%

    Etukyykky 3x1
    -kuorma noin 90% etukyykyn maksimista

    Yhden käden kulmasoutu 3x10 / käsi
    -raskas!!

  • SKILL Workout

    SKILL
    oN AN 8:00 RUNNING CLOCK...
    Practice Toes to Bar
    Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

  • Long Endurance Workout

    E6MOM x 6-10 rounds:

    4 burpee box over
    4-10 hspu
    4 burpee box over
    4-10 c2b
    + remaining time easy pace bike

    TARGET ZONE PK2

  • Treeni 1 Workout

    Warm Up
    3 rounds

    1 min row
    8+8 single arm hang snatch with db
    8 pause wall squats
    8+8 single arm push press
    16-24 heel over db
    then do mobility if needed and start prep for metcon

    Metcon
    3 sets
    15/12 calories rowing
    8 hang power snatch @42.5/30kg or 35/25kg
    8 overhead squats @42.5/30 kg or 35/25kg
    rest 1:1 bwn sets

    3 sets
    15/12 calories rowing
    8 hang power cleans @50/35kg or 42.5/30kg
    8 stoh @50/35kg or 42.5/30kg
    rest 1:1 bwn sets

    Strenght
    Back Squat 3-4 x working set , build to heavy 5 rep sets. (2sec pause at bottom)
    rest 2-3 min bwn sets
    Bench Press 3-4 x working set , build to heavy 5 rep sets (1sec pause at chest)
    rest 2-3 min bwn sets

    Accessory Work
    10 min emom
    6-10 toes to bars + 3-5 strict hspu

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

  • Back squat waves Strength

    E2:30 x4:
    5 back squat @ 60-70% / RIR 5+
    - hallitusti alas, terävästi ylös ilman pomppua, paino koko jalalla