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

  • AMRAP 8 Workout

    2 wall walks
    2 deadlifts (90/140 kg)

    Scaled WOD
    AMRAP 8:
    2 inchworm + push-ups
    2 deadlifts 

  • Clean & Jerk Strength

    4 x PRIMER:
    e90s
    2 clean high pull+2 above knee hang power clean+2 push press @easy

    5 x e2m:
    3 power clean+push jerk @moderate

  • AMRAP 20 with a partner Workout

    Max-cal on any machine
    – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
    – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
    – Partners can only accumulate calories if their partner is holding or hanging.

    Scaled WOD
    AMRAP 20 with a partner:
    Max-calories on any machine
    – From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
    – From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

  • 4 rounds Workout

    Run/Walk 2min
    - rest 30s
    Row 2min
    - rest 30s
    Bike/ski 2min
    - rest 30s

  • BASIC CONDITIONING Workout

    Pari WOD
    20min AMRAP you go, i go
    20 rounds
    3 pull up/ring row
    6 push up/knee push up
    9 air squat
    then rest of time ergo max cal
    * -you go, i go*

  • STRENGTH (for Quality) Workout

    5 rounds for Quality
    5 Deadlift (70-80% päivän raskaimmasta nostosta)
    5-10 push up
    5-10 burpee
    * -ei kelloa, hyvä laatu liikkeessä*

  • BASIC CONDITIONING Workout

    30min AMRAP
    20 burpee
    20 kb snatch alt.
    20 cal Ergo
    20 KB clean + jerk alt.
    * -rest 2min between rounds*

  • METCON Workout

    FOR TIME:

    3rounds:
    20/15cal row
    15 ttb
    10 clean&jerk@60/40kg

    TARGET UNDER 8MIN, 12MIN TIME CAP
    .
    .
    FOR TIME:

    3rounds:
    20/15cal row
    8 ttb
    8 clean&jerk@50/35kg

    TARGET UNDER 8MIN, 12MIN TIME CAP

  • WOD: Let the diesels run Workout

    AMRAP40 w/ partner, YGIG:
    100 - 80 - 60 - 40 - 20
    cal bike erg / air bike / ski erg
    kbs (24/16)
    cal row
    sit up

    Koneet:
    - miehet: as prescribed
    - naiset: 80-64-48-32-16 cal.
    - sekaparit 90-74-54-36-18 cal.

    RPE 7,5-8,5 - Tämä on pitkä treeni, lähtekää liikkeelle sen mukaista tahtia, että jaksatte painaa samaan malliin loppuun asti.

    HUOM! Tätä ei tarvitse päästä loppuun asti vaan tehdään niin pitkälle kuin aikarajan puitteissa ehditään.

    Treenin flow: 100 cal masiinaa, 100 kbs, 100 cal row, 100 sit up -> 80 kaikkia -> 60 kaikkia jne.

  • GYMNASTICS STRENGTH Workout

    Rx´d
    weighted pull up 4-3-3-2
    + 1 set max reps (body weight)

    Scaled
    4x 3-5
    strict pull up
    + 1 set max reps RING ROW