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

  • Halting Clean + Clean Strength

    6 sets of Halting Clean + Clean:
    Set 1: 1x [ 2 Halting Cleans + 1 Clean ] @65% of 1RM Clean
    Set 2: 1x [ 2 Halting Cleans + 1 Clean ] @65%
    Set 3: 1x [ 2 Halting Cleans + 1 Clean ] @70%
    Set 4: 1x [ 1 Halting Clean + 1 Clean ] @75%
    Set 5: 1x [ 1 Halting Clean + 1 Clean ] @80%
    Set 6: 1x [ 1 Halting Clean + 1 Clean ] @85%
    - Rest 2-3 mins between sets.
    - Halting Cleans - pause 2sec below the knees
    - No TnG, reset btw.

  • AMRAP 15min Workout

    3 wall walks
    12 dumbbell snatches
    15 box jump-overs

  • WOD Workout

    EMOM x 12:00
    Min 1: 30s Max Hand Release Push-ups
    Min 2: 30s Max Cal Bike/Row/Ski/10m Shuttle Run
    Min 3: 30s Max Renegade Rows @22,5/15kg

    Extra:
    Banded Y-T-A-T
    3 x 6. Rest 60s.

  • 6x8/8 askelkyykky Workout

    6 settiä alkavalla 2 min
    8+8 askelkyykky

  • Raakarive + vauhtipunnerrus Strength

    2x 2+3 @60%
    2x 2+3 @65%
    2x 2+2 @70%

  • 18.2.2022 Workout

    STRENGTH PROGRESS 10/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER, lintti

    5 + 5 HIP AIRPLANE

    5 + 5 WALL PRESS BANDED DEAD BUG

    PAUSE SPLIT JERK 3 sec -pause split position
    3x1@nousu 66%, 4x2@71% pal 2-3min

    LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
    3[4+4]@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
    HIP THRUSTERS
    5/3/2@RPE9, pal 3min

    FRONT SQUAT + SQUAT JUMPS x 6
    4@40%, 4@50%, 4@60%, 4@70%, 4@80% pal 2-4min

    SN PULL till power position
    2x6@60%, 5@71%, 3-4x5@81% te mave-% pal 2min

  • Strength Workout

    Superset x 4 work sets

    Push-Ups x 6-8
    Rest 1:00
    Double KB Gorilla Row x 8-10
    Rest 1:00

    Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.
    - Improve on last week if possible.

  • Row 8k Workout

    Row 8k with low pulse

  • Back Squat Strength

    5x5 Back Squat @75% 1RM
    - Rest 2-3min btw sets.

  • Wall Walk Skills Workout

    Skills
    Wall Walk