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

  • Strength work Workout

    STRENGTH

    4 rounds, rest as needed

    1) 5+5 Double KB Front Rack Box Step-Up
    2) 10 Ring Row, tempo 3210 (3sec down, 2sec hold at the top)
    3) 6+6 Lunge Landmine/DB Press
    4) 5-10 Strict TTB

    RPE 3+ to 4

  • 15-12-9 Workout

    CONDITIONING

    15-12-9

    DB Snatch @22,5/15kg
    Box over Jump

    DB Snatch: alternate arms
    BoJ: Jump sideways over box (feet must touch top of the box)

    RPE 4, or go by feel

  • Ke 30.10.2024 kisa: maastaveto Strength

    Maastaveto korokkeelta 3x1x87,5%
    -1kumiharkko

    Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
    -vastaote

    SitUps 5x5-8

  • CrossLifting Workout

    A,
    EMOM 10
    Hang Power Clean
    Hang Squat Clean
    Squat clean

    • add weight each set
    • Start at 60-70% of 1RM clean

    B,
    Partner WOD
    3 rounds of :
    12-12 Deadlift
    6-6 bar facing burpee
    10-10 Hang Squat Clean
    6-6 bar facing burpee
    6-6 Hang Cluster
    6-6 Bar facing burpee
    Weight @60/43kg

    Timecap : 18 mins

  • WOD 28/10/24 Workout

  • Takakyykky 3rm Strength

    Tämä hetken 3rm

  • Treeni 2 Workout

    Warm Up
    2 rounds
    15/12 calories ski
    50 single unders
    8/8 tempo single arm z-press with dumbbell
    8/8 single arm row on push up plank
    16 alt leg v-ups

    Strenght
    Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
    rest 2 min bwn sets

    Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
    rest 2-3 min bwn sets
    eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

    Metcon
    3 rounds time
    100 double unders / max reps in 75 seconds
    25 ghd sit ups
    15 kipping hspu/strict hspu/kipping hspu
    time target is 10-12 minutes
    Masters/scaled reps 80/20/12

  • Weighted dips 3x3 Strength

    Weighted dips 3x3

  • Treeni 3 Workout

    Warm Up
    3 min easy cardio machine

    2 Sets
    5 Scorpion Pec Stretch (per side)
    8 Cossack Squat (per side)
    10 Side Plank Clamshell (per side)

    Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

    2 Sets
    5 snatch pull/high pulls
    5 Power Snatch (empty bar)
    5 Overhead Squat (empty bar)
    5 sharp Box Jump (60/50cm)

    Weightlifting
    3 sets
    3 Squat Snatch @60-65% 1RM Snatch
    2 Squat Snatch @65-73% 1RM Snatch
    1 Squat Snatch @70-80% 1RM Snatch
    rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

    Metcon
    2 x 2 rounds / 2 min rest after 2 rounds and repeat
    15/12 calories rowing OR 12/10 cal air bike
    30-45 double unders
    6-8 double kb thrusters @2x12-16/16-24kg's

    Accessory Work
    3 Sets
    10 GHD Hip Extension w/10 second pause at the top of the last rep.
    :15 Copenhagen Plank (each side)

    Cool down
    perform 10-15 minutes of zone 1-2 bike erg / jog / light sledge pulling

  • Ke 9.10.2024 perus: penkki Strength

    Penkki 3x3x80%
    -3s stopit

    Vipunosto taakse yhdellä kädellä 3x10-15 / käsi
    -saa olla aavistuksen ”ruma tekniikka”

    Sotilaspenkki käsipainoilla 3x15-20

    Takaolkapääsoutu 4x25

    Hauiskääntö myötäotteella 3x20