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

  • WOD Workout

    2min AMRAP

    Pistooli- tai Bulgarialainen kyykky

  • Endurance Workout

    GO EVERY 4 MIN. x 9
    (3 rounds = 36 min.)
    * Aim to get atleast 60s. rest before next set

    A1. In 4 min.
    4 x ww
    12 x dbl KB hang snatch @2x 20/16kg
    50m front rack carry (4 x 12m) @2x20/16kg

    A2. In 4 min.
    16 x dbl DB hang clean @2x22,5/15kg
    18 x pull ups
    20 x stationary oh. lunges (10+10) 1 x 22,5/15kg

    A3. In 4 min.
    18/15 cal. ski/row
    15 x box jump
    20 x slamball

  • HEAVY DAY // Quality & Quantity Strength

    RX
    1 rep on the minute of:
    Min 0-5: snatch high pull
    Min 6-10: hang power snatch
    Min 11-20: power snatch

    – Score is the heaviest load for each section.

    INTERMEDIATE
    Same as Rx’d

    BEGINNER
    2 reps on the minute of:
    Min 0-5: snatch high pull
    Min 6-10: hang power snatch
    Min 11-20: power snatch

    – Score is the heaviest load for each section.

  • Treeni 1 (MA) Workout

    Warm Up
    2 sets
    2 min rowing
    8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    5 90/90 Hip Switch w/Heel Lift (per side)
    then 3 sets with barbell
    dip and drive, shoulder shrugh and elbow high x 3 reps
    3 hip muscle snatch
    3 overhead squat
    3 position squat snatch

    Weightlifting
    Emom 12
    3-position snatch (mid thigh, below knee and floor)
    start @60% and build to 80-85% on last sets.
    then

    3 sets 2 snatch pull/high pull @95-105%
    rest 2-3 min bwn sets

    Strenght
    Back Squat
    2 sets
    6 reps @65/68%
    4 reps @75/78%
    2 reps @85/88%
    rest 3 min bwn sets

    Metcon Prep
    3 sets:
    :45 rowing (add speed)
    3-5 toes to bars
    8 walking lunges (building in weight)
    10-15 double unders
    rest 1-2 min bwn sets

    Metcon
    2 sets
    3 rounds of:
    8-12 toes to bars (unbroken set is goal)
    10 walking lunges @15/22.5kg's
    25-35 double unders
    time target is sub 5 min per 3 round set.
    rest 3 min bwn sets

  • TRINGLE 2/3. Workout

    EMOM x 40

    1) 10-17cal row
    2) 10-17cal ski
    3) 10-17cal echo
    4) rest

    Target VK 1- VK2. Valitse sopivan haastavat kalorit kuitenkin niin, että pystyt lisäämään seuraavilla viikoilla 1-2per caloria per viikko

  • Back squat 8x3 Strength

    Back squat 8x3. Rest 2minutes.

  • Basic WOD: Accessory Workout

    EMOM8
    1: 30-45s single leg hip thrust hold
    2: 30-45s single leg hip thrust hold

    EMOM8
    1: 30-45s sideplank hold
    2: 30-45s sideplank hold

  • BACK SQUAT Strength

    Back squat

    4-3-2-3-4

    E3MOM /2-3rep in tank

  • WOD: BMU, heavy db snatch & row Workout

    E4MOM x5:
    5 jumping BMU (low / high bar) / 1-5 BMU
    10 heavy alt. db snatch (30/22,5)
    20 / 15 cal row

    Tavoiteaika: 1:30-1:45, TC 2min / interval.
    RPE 8

  • Painonnosto Workout

    Rive ja työntö