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

  • 7.10.2024 BLOCK BACK SQUAT Strength

    *90°

    3x5@70%, bs-%, rest btw sets 3min

  • Strength Workout

    1x [ 1 Clean Pull + 1 Squat Clean ], pick load

    Every 1 min for 10 mins.
    Start at 60% of 1RM Clean and add weight each min!

    Then
    EMOM 5 mins
    [1 Clean pull + 1 Squat clean + 1 Front squat] @75-80% of the heaviest weight in first part!

  • WOD Workout

    2 x 7:00 AMRAP; Rest 2:00
    2-3-4-and so on...
    Strict Handstand Push-Ups/ Box HSPU
    4-6-8 and so on...
    Alt. DB Hang Snatch @22,5/15kg
    *After each complete round complete 30 Double Unders.

    Restart each AMRAP!

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    45-90s D-ball hold
    15-20 GHD hip extension

  • Warm up Workout

    8 min for quality:
    45s erg
    8 banded chest flyes
    8 scapular pull up
    8+8 half kneeling DB arnold press
    10 air squat

  • Strength Strength

    Back squat 3x12

  • 5x2 Clean from blocks Strength

    5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed

  • Voima- keskiviikko, torstai Workout

    Takakyykkyä ja hyppyjä
    __

    LÄMMITTELY
    10min AMRAP
    45s ergo
    5+5 lonkankoukistaja-venytyksestä käden kierrot kohti kattoa
    10 kyykky-takareisi-pumppaus (Russian babymaker)
    5 tempo- takakyykky; 3s lasku, 2s stop pohjassa, 1s ylös
    12-20 dead bug
    3 boksihyppy
    __

    TAKAKYYKKY
    2x8, 2x6 @65-70%
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x1-3 korkea boksihyppy
    -tee ennen muita apuliikkeitä
    -hae hyppyyn maksimaalista räjähtävyyttä ja korkeutta
    -1-2min lepo sarjojen välissä

    3x8 romanialainen maastaveto tangolla tai käsipainoilla RPE 8
    3x10-12 hauiskääntö RPE 8
    -1-2min lepo sarjojen välissä

  • 6 RM Back Squat Strength

    6RM Back Squat

  • METCON Workout

    For time:

    10 wall walk
    5 bmu
    10 burpee box over
    5 bmu
    10 power clean @80/60kg
    5 bmu
    10 burpee box over
    5 bmu
    10 wall walk
    .
    .
    Scaled For time:

    8 wall walk
    8 c2b / or pull up
    8 burpee box over
    8 c2b / or pull up
    8 power clean @70/45kg
    8 c2b / or pull up
    8 burpee box over
    8 c2b / or pull up
    8 wall walk

    TARGET UNDER 10MIN, TIME CAP 15MIN