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

  • Fast Intervals Workout

    For time:

    00:00
    50 DU
    20 ttb
    10 burpee box over

    06:00
    50 DU
    15 ttb
    15 burpee box over

    12:00
    50 DU
    10 ttb
    20 burpee box over

    Target under 2-3min, time cap 4min / Scaled 30 DU / TTB 15-10-5

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 snatch pull + 5 muscle snatch + 5 hang snatch
    3) machine
    4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat

  • 15.6.2024 Bench Press Strength

    Bench Press

    3 x 3, same weight across ~75%
    3 x 2, same weight across ~ 85%
    4 x 1, building

    Go every 2:30

  • STRENGTH (box step up) Strength

    3x10 box step up
    * -lepo 2-3min
    -vakiopaino (2DB)
    -lisää painoa edelliseen viikkoon*

  • WOD Workout

    Tiimissä "Triple 3"

    3000m Row/Ski 6000m Bike
    300 DU
    3mile RUN (8x risteykselle ja takaisin)

    2-4hlön tiimissä, toistot saa jakaa miten vaan

    TC: 48min

  • 10min emom thruster + c2b Workout

    Complete 10 minute emom of
    x thrusters
    x chest to bar pull ups

    Complete both movements each minute, each movement has to be equal reps eg. 6 and 6.

    Report score as total reps.

  • Strength Strength

    Close Grip Floor Press
    Build to a heavy 3 over 6 sets. Rest 2:00
    – Sets of 5,4,3,3,3,3

  • WOD: ALL CAPS Workout

    E5MOM x5:
    60 DU / 90 SU
    15 double kb STOH (2x16 / 12)
    15 T2B
    - Tavoiteaika 2,5-3,5min / intervalli

    Skaalaus:
    - DU/SU: Valitse tupliin määrä, jonka saat tehtyä max. 4 sarjassa tai <90s.
    - STOH: pitäisi pystyä tekemään 1-2 sarjassa läpi treenin, jos haluaa.
    - T2B: valitse toistomäärä & variaatio, jolla pystyt tekemään freshinä toistot max. 1-2 sarjassa sarjassa, kuitenkin vähintään 6 toistoa.
    - Jos teet RX < 2,5min / intervalli, skaalaa ylöspäin: STOH --> 2x20-24 / 14-16kg & T2B --> 20reps

    Rasittavuus: RPE 8-9

  • WOD: Barbell party Workout

    AMRAP8:
    20 deadlift
    10 hang power clean
    5 lateral bar over burpee

    Rx: 50 / 35
    Skaalaus: Valitse painot, jolla pystyt freshinä tekemään toistot putkeet kaikissa liikkeissä.

  • 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 2. 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+2). 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 @ 75%
    3 @ 85%
    1 @ 95%

    Front squat,
    EMOM 5: 5 Front squats @ 68%

    BONUS

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

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

    Core:

    3 Rounds,
    15 GHD Sit-ups
    15 Hip extensions