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

  • Endurance 15.9. Workout

    6 x 5 min. AMRAP

    A1. AMRAP 5 min..
    500m run
    30 x sit ups
    + amrap box facing burpee

    REST 2MIN.

    A2. AMRAP 5 min.
    40 x air squats
    30 x Kb swing @32/24kg
    20m walking lunges @1 x 32/24kg
    + amrap du

    REST 2 MIN.

    A3. AMRAP 5 min.
    30 x Deadlift @42,5/30kg
    20 x Hang clean
    15 x Push jerk
    + amrap row for calories

    REST 2 MIN.

    • score is the amount of reps done during "amraps" (Box facing burpee, DU, row (5 cal. = 1 rep) all added together.

  • Power clean&jerk Strength

    EMOM x 12

    power clean&jerk
    6x 2 (65-75%)
    6x 1 (75-80%)

  • Pistol squat Workout

    Staattiset liikkuvuudet: (2 kierrosta)
    30/30s box pigeon stretch
    30/30s dargon stretch
    30/30s KB ankle stretch

    Dynaamiset liikkuvuudet: (2 kierrosta)
    12 alt. 90/90 hip stretch
    8/8 cossack squat (voi pitää räkistä kiinni) - Polvi liukuu varvaslinjan yli
    12 alt. leg lift - Hae lonkankoukistajasta liike

    Pistol skills:

    level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan

    level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku

    level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku

    level 4. Box pistol squat 3 x 1-3/1-3

    level 5. pistol squat

    Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

  • DU tekniikka (10-15min) Workout

    • Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

  • Gymnastic Workout

    Bar muscle up 2/2
    & strict pull up proge

    Bmu
    - kip swing
    - osien harjoittelu
    - kumppari & kaverin avustus

    Pull up 4/4

    E2min x 3: 1 tempo pull up
    - alastulo 3sek

    E2min x 3: 19 banded/ low bar pull ups

  • WOD Workout

    AMRAP 20:00 with a partner - ascending reps:
    3 Deadlifts @100/70kg
    3 Burpee T2b
    200 Meter row
    6 Deadlifts
    6 Burpee T2b
    200 Meter row
    9 Deadlifts
    9 Burpee T2b
    200 Meter row
    And so...
    *One person works - split as desired.

    Goal : set of 18 or more

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min cardio
    5+5 reverse lunge + rotation
    2 wall walks + 30s plank hold
    10 scapula pull ups (hold 1 sec on each rep)
    10 tempo goblet squats
    10 kb swings

    Strenght
    Back Squat 5x3reps@70-80% of 1rm (2-3 sec lowering down on squat)
    go new set every 1.5-2 minutes
    Shoulder Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    For time
    30 deficit kipping hspu @20/10kg plate (time cap 4 min) (pätki toistot, järkevät huilit väliin, tavoite 4-8 toiston seteissä)
    then
    24/20 cal bike erg
    10 Power Cleans 80/55kg (masters 45+ 70/45kg)
    20/16 cal bike erg
    8 Power Cleans
    16/12 cal bike erg
    6 Power Cleans
    (machine should be moderate effort, so you could go and hit heavy single on power cleans with small breaks bwn)
    time target 11-13 minutes for this, cap 15 minutes.
    Power Cleans should be mod/heavy singles but doable, meaning you can keep hitting singles minimum every 10 sec.

    Accessory Work
    2-3x8+8 barbell back rack box step ups
    2-3x8+8 single arm db push press
    2-3x15-20 reverse hypers / ghd back extensions
    rest as needed

  • 24.6.2024 PAUSE BACK SQUAT + BACK SQUAT Strength

    *2sec bottom
    3x1x[2+3]@65%, bs-%, rest btw sets 3min

  • 24.6.2024 PUSH PRESS BTN + PUSH PRESS Strength

    1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

  • 24.6.2024 HIP NINJA POWER SNATCH + HIP SNATCH Strength

    2x1x[2+1]@barbell, 4x1x[1+1]@60%, sn-%, rest btw sets 2min