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

  • 2.10.2023 Mobility Workout

    Mobility

    Lower back & Legs

  • Maanantai 2.10.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10/10 curtsy lunges
    10 Gtoh + Halo with plate 5-15kg
    20 russian twists, feet on the ground
    then some squat and overhead mobility and hit the warm up sets

    Strenght
    3 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
    rest 2-3 min bwn sets
    Power Snatch 4X3reps@50-60% of 1rm power snatch TNG
    rest 1.5-2 min bwn sets
    Power Clean&Push Jerk 4x3reps @50-60% of 1rm power clean&jerk
    rest 1.5-2 min bwn sets

  • 30 /09/23 REWOD JOY Workout

  • Conditioning 01-10-2023 Workout

    PERFORMANCE
    2 ROUNDS FOR TIME
    10 Strict Pull-Ups
    100m DB Farmer Carry @ 50/35
    20 Up-Downs
    20 Kipping Pull-Ups
    10 No Push-Up DB Renegade Rows (1 Rep = Row (R) + Row (L))
    30 Ring Rows

    FITNESS
    2 ROUNDS FOR TIME
    10 Banded Strict Pull-Ups
    100m DB Farmer Carry @ light
    15 Up-Downs
    15 Jumping Pull-Ups
    10 No Push-Up Renegade Rows (1 Rep = Row (R) + Row (L))
    20 Ring Rows

  • BBC Weightlifting - Week 39, day 2 (viikko 5) Workout

    WARM-UP


    Every minute on the minute for 12:00 minutes of:
    1) :45s Row
    2) 10+10 1-Arm shoulder press
    3) :30s plate hops
    4) :20s L-sit hang

    

STRENGTH


    Shoulder press,

    Build up to 6 rep max in 3-4 sets.
    Then 4 x 6 @ 90% of the heaviest set of 6 shoulder presses.

    CONDITIONING


    6 Rounds for time:
    6 Squat snatches @ 60%
    30 Double-unders
    6 Push press
    30 Double-unders
    12 GHD Sit-ups

    ACCESSORY

    Seated dumbbell shoulder press,
    4 x 8 (moderate)

    Skull crusher,
    4 x 8 (hard)

    1-Arm behind the neck tricep extensions,
    4 x 8/8 (moderate)

    Core:

    3 Rounds of:
    :30s Weighted candle stick toe touches
    :30s 1-Arm sideplank hip touches, left
    :30s 1-Arm sideplank hip touches, right

  • BBC Weightlifting - Week 39, day 3 (viikko 5) Workout

    WARM-UP

    Every minute on the minute for 12:00 minutes of:
    1) :45s Bike
    2) 10 Dumbbell snatches, alternating arms
    3) 6-10 Box step overs
    4) 10-15 Medball bearhug squat jumps or wallball shots

    CLEAN AND JERK

    2 x (2+1) @ 71%
    2 x (2+1) @ 76%
    2 x (2+1) @ 81%
    Lift every 2:00 min

    

STRENGTH



    3 Sets of
    7 Front squats right into 13 Back squats @ 60% (of front squat 1RM)
    Rest 2:00 min between sets.

    CONDITIONING

    Every minute on the minute for 24:00 minutes of:
    1) 16/13 Calories bike erg
    2) 14 Dumbbell snatches (moderate)
    3) 10 Weighted box step overs (moderate)
    4) 16 Wallball shots 20/14lb

    Tämä harjoitus tehtiin ensimmäisen kerran viikolla 1. Nyt harjoituksessa on muutama toisto enemmän, joten pyri rakentamaan edellisen kerran päälle

    (OPTIONAL) ACCESSORY

    Back rack lunges,
    3 x 8/8 (moderate)

    1-Legged reverse hyper,
    3 x 8/8 (moderate)

    1-Arm bent over row,
    3 x 8/8 (hard)

    Sandbag bearhug hold,
    3 x 1:00 min (heavy)

  • WOD: Monostructural Deck of Cards Workout

    EMOM52
    a) row
    b) air bike
    c) burpee
    d) bike erg / ski erg
    e) 3x DU / 4x SU

    SCALING:
    - DUs: 3x-> 2x or 1x --> SU
    - Lighter option: Never more than 10 reps/cals
    - Tougher option: Always at least 5 reps/cals"

  • SKILL Workout

    Jump Rope Practice
    Spend time trying new or interesting variations and combinations!

  • WOD: With the Bars Workout

    AMRAP20:
    20 deadlift
    15 hang power clean
    10 burpee-pull up

    Rx: 50 / 35.

    SCALING:
    - DL & HPC: Scale to weight you'd be able to complete the HPCs in 1-2 sets when fresh (in the workout break them to smaller sets from the beginning, though)
    - Burpee-pull up: Choose reps so, that you could perform them in 1-2 sets (when fresh) if they were kipping pull ups. If you can do less than 4 kipping pull ups with unbroken or with few sec of rest between reps, scale as follows:
    5 burpees + 5-10 jumping pull ups.

    Target: RPE 9-9,5 / scale by feel.

  • Treeni 1 Workout

    Warm Up
    3 rounds
    12/10 cal air bike (add speed each round)
    12-16 hip bridges or 6-8 single leg hip bridges
    12-16 air squats / cossack squats / squat jumps
    12-16 band pull aparts /ring row/ band pulls
    12-16 hollow rocks / alt leg v-ups / V-ups
    then some dynamic squat mobility if needed and start Strenght training

    Strenght
    Front Squat 3-3-2-2-1-1-1 reps @50-60-70-80-90-95-100+%
    rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!

    Metcon 1
    5x1min on / 1min off
    15/11 calories air bike (women 300-450watts / men 400-550 watts first 15 cal faster pace then slow it down to fast pace
    for rest of the time) (masters 45+ calories 13/10) (target is under 40 seconds for those goal calories.

    Metcon 2
    2 rounds for time
    8 power snatches @35/52.5kg
    8 bar facing burpees
    8 power clean&jerks @35/52.5kg
    8 bar facing burpees

    Masters 45+ (30/45kg) and 6 burpees. RX+ 60kg if you want to challenge yourself. Time target 6-8 minutes.

    Optional Accessory Work
    2x12/12 bulgarian split squat (2 semi heavy sets)
    2x15/15 single arm db row (2 semiheavy sets)
    2x30 alt leg v-ups
    rest as needed