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

  • Engine bias - Viikko 8 (3/3) Workout

    5 rounds of
    0:45 standing, damper set 10
    1:15 seated, damper set 1-2 @ rpm 80-85

    Rest 1 min

    4 rounds of
    1:30 standing, damper set 10
    2:00 seated, damper set 1-2 @rpm 80-85

    Rest 2 min

    3 rounds of
    2:00 standing, damper set 10
    3:00 seated, damper set 1-2 @rpm 80-85

    Viimeinen harjoitus tätä progressiota, joten nyt saa vähän päästellä tankkia tyhjäksi. Sitten tulee hetken löysempää näiden osalta.

    Muista: liike tulee hapen mukaan. Keskity siis hyvän rytmin säilyttämiseen. Viimeisellä seisomapoljennalla voit sitten paahtaa urku auki tappiin asti - mutta istumasetillä sitten taas pitää saada rytmistä kiinni.

  • Conditioning Workout

    For time:
    21cal Row
    21 Burpees
    21 Pull-ups
    21 T2B

    15cal Row
    15 Burpees
    15 Pull-ups
    15 T2B

    9cal Row
    9 Burpees
    9 Pull-ups
    9 T2B

  • Gymnastic conditioning Workout

    In 15min as far as possible
    10 DU, 2 HSPU
    20 DU, 4 HSPU
    30 DU, 6 HSPU
    40 DU, 8 HSPU
    50 DU, 10 HSPU
    60 DU, 12 HSPU
    70 DU, 14 HSPU
    80 DU, 16 HSPU
    90 DU, 18 HSPU
    100 DU, 20 HSPU

  • NBT 21-15-9 Workout

    21-15-9
    Deadlift 70/100kg
    Pull up / C2B Tc 8min

    REST 2min

    Box over Burbee
    HspU Tc 8min

    REST 2min

    Wall ball
    KB swings 32/24kg Tc 8min

    Rest 2min

    DU’s 63-45-27
    Hs walk/ box walk 21-15-9 m or taps

  • NBT Snatches Strength

    Every 75sec
    1.-6. Rounds 3 Snatches @50-60%
    Every 90 sec
    7.-12. rounds 2 Snatches @ 60-75%
    13.-18 rounds 1 Snatch @75->

  • NBT PC + C&J Strength

    E 90s 10 rounds

    PC + C&J

    Start 75-80% ->

  • Weightlifting Workout

    Weightliftining

    Every 30s x10
    2 Power snatch 70-75%

    1min rest

    At 06:00
    

EMOM7
    2 Power snatch
    Build up to heavy

    2min Rest

    At 15:00
    EMOM5
    5 TNG Power snatch
    80% of daily double in power snatch

  • Rowing 10x500m Workout

    For time:

    • 10x500m rowing intervals.
    • Rest 60s. between the efforts.

  • 3x10 Push Press Strength

    • Practice rebounding the bar right back up from the shoulders.
    • use 40-50% of 1RM
    • Rest 2-3min

  • Biceps & Triceps Workout

    4-5 Rounds for quality:
    12 Alt. double DB hammer curls
    12 Skull crushers

    Do as a superset. Rest 60-90sec btw rounds.