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

  • OPEN 25.2 Workout

    RX
    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (29/43 kg)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (34/52 kg)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (38/61 kg)
    Time cap: 12 minutes

    INTERMEDIATE
    For time:
    21 jumping pull-ups
    42 single-unders
    21 thrusters (20/29 kg)
    18 pull-ups
    36 single-unders
    18 thrusters (25/38 kg)
    15 chest-to-bar pull-ups
    30 single-unders
    15 thrusters (29/47 kg)
    Time cap: 12 minutes

    BEGINNER
    For time:
    21 bent-over rows
    42 jumps
    21 thrusters (15/20 kg)
    18 jumping pull-ups
    36 jumps
    18 thrusters
    15 jumping chest-to-bar pull-ups
    30 jumps
    15 thrusters
    Time cap: 12 minutes

  • Bar Muscle-ups Workout

    Every 1:30 x 6 (9min):
    3-5 BMU

  • Bikes, HSPU, squat & burpee Workout

    E4:30 x6:
    9/7 cal air bike / bike erg
    4-12 HSPU (max. 1 abmat) / feet on box HSPU / pike push up / seated double db shoulder press
    9 goblet squat (24/16)
    6 burpee over kb

    RPE 8
    Tavoiteaika: ~2:30, TC: 3:00 / interval

    Skaalaus:
    HSPU:t pitäisi pystyä tekemään max. 3 osassa ainakin puolet intervalleista, ei haittaa vaikka menisi nopeiksi ykkösiksi loppua kohti. Valitse variaatio tämän mukaan.

  • Pistols training Workout

    EMOM6:
    3+3 - 8+8 Pistol squat variation of choice

  • FRONT SQUAT Strength

    Front squat

    3-2-1-2-3

    E3MOM / 1-2 RIR

  • WOD Workout

    AMRAP 12 mins
    1 Wall Walk
    1 Squat Clean, 70/50 kg
    2 Wall Walks
    2 Squat Cleans, 70/50 kg
    3 Wall Walks
    3 Squat Cleans, 70/50 kg
    ...
    Continue adding 1 rep each round to each movement until time expires.

  • Strength Strength

    Deadlift

    Build to today's heavy 3.
    --then--
    3 x 3 @ 80-90% of heavy triple, go every 2 min

    • full reset

  • WOD: AMRAP w/ team Workout

    AMRAP24 in groups of 3, YGIG, divide anyhow:
    60 / 45 cal row
    45 T2B / kipping knee raise
    30 deadlift (120 / 85 / 60-70% 1RM)

    Mixed teams row: 20 cal / man, 15 cal / female.

    RPE 8-9

    Huomioita:
    Mavepainot on raskaat, jakakaa alusta asti lyhyisiin sarjoihin. T2B rasittaa myös keskivartaloa, joten keskittykää hyvää coren tukeen ja ottakaa happi vatsaan aina ennen toistoa. Vyön käyttöä voi suositella.

    2 hlön joukkueet: Soutu mixed teams kalorien mukaan, 30 T2B ja 20 deadlift. 30-60s tauot liikkeiden välillä.

    HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

  • Power cleans + Jerks Strength

    60% / 2 x 2+2
    70% / 2 x 2+2
    80% / 3 x 2+1

  • Maanantai 3.3.25. FN (kevennys, hiihtoloma viikko) Workout

    Warm Up
    2 rounds
    2 min cardio
    20-30 plate hops
    10 gtoh + halo
    10 goblet squat
    10 cossack squats

    Strenght
    Building to moderate heavy triple on each movement
    Front Squat 3reps @50-55% to start and finish at 70-75%
    Push Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
    Sumo Deadlift 3reps @50-55% to start and finish at 70-75%
    rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
    do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
    example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
    share barbell with someone!