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

  • 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!

  • Weighted chin-ups Strength

    6RM Weighted chin-up
    - Rest 2min btw sets

  • KB Windmills 5 x 5+5 Strength

    KB Windmills
    5 x 5+5

    Start with your difficult side.

  • AMRAP 20 min Workout

    AMRAP 20 min
    20 burpees
    25 KB
    30 situps