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

  • Push & Pull Workout

    2 Rounds:
    Strict HSPU (2+2) V.2
    Rest 1min
    C2B chin up/chin up (2+2) V.2
    Rest 1min
    Toistojen 2+2 välissä 30s lepo. Huomio toistoreservi!
    Skaalaa HSPU:u deficittinä boksilta.

  • Golf Workout

    12x

    60sec ON/90sec OFF

  • Pe 26.2.2021 sheiko: penkki/kyykky Strength

    Penkki 6x5x77,5%

    Kyykky 6x3x82,5%

    Vipunostot taakse 5x20

  • Bike Workout

    You are riding for 3 min & 1 min to see your avarage watts
    to set this up on the assault bike, do the following
    - click target time
    - set for 3 or 1 minute
    -Ride 3 or 1 minute
    - at the end of the time the monitor will show you your avarage watts
    - write the number down

    3 min assault bike
    1 min assault bike

  • Conditioning 27-02-2021 Workout

    AMRAP 35:00

    With a partner:
    800 Meter Run / 3 x Stairs / 800m Row (split this evenly)
    then each partner does a full round of;
    21 Double Unders
    15 Burpees
    9 Thrusters @42.5/30kg

    RX+: 52.5/35kg and 3 Ring Muscle-Up after the thrusters.

  • Snatch Workout

    Warm up: 2 rounds
    10 90/90 Hips rotation
    10/10 Bulgarian split squat (nousu varpaille liikkeen lopuksi)
    5-10 Banded pull apart with 5sec hold
    10 Alt. Step Cossack squat
    10/10m One arm farmers carry
    10 Sots press with stick
    5 Box jump (every round increasing height)

    Barbell warm up:
    2 x 5 Narrow grip OHS
    2 x 5 High hang muscle snatch
    2 x 5 Slow tall muscle snatch
    2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
    2 x 5 Snatch balance
    2 x 3 Hang squat snatch

    Squat snatch:
    5 x 2 with 2s pause above the knee. Up to 60-65%.

    3 x 2 Squat snatch @70-75% R.2min

    Every 30sec x 10
    1 Power snatch @60%
    Jokainen toisto pitää olla samanlainen.

  • AMRAP 7 min Workout

    AMRAP 7 min

    12 Wall balls 9/6
    6 T2B's

  • Front squat Strength

    3x
    5 bulgarian split squat e/s
    7 ring row
    10 dead bug

    3 sets 7 reps
    2 min rest b/w sets

    choose weight so you're able to leave 2-3 reps in the tank
    next week you'll have 10 reps.

  • WOD Workout

    OPEN 13.4
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3-6-9-12-15…
    Clean and Jerk @61/43kg
    Toes to bar
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep

  • Pause Front squat Strength

    Pause Front squat
    5x2

    3 High Box jumps

    • easy/moderate weights
    • Rest 2-3min.