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

  • Maastaveto Strength

    5 x 8

  • 3x5 Pause Back Squats Strength

    In 20min:
    3x5 Back Squat with 3sec pause at the bottom.
    Build up to heavy, but not a failure.
    Rest 2min btw sets

  • Saturday Madness Workout

    For time with a partner
    120 Wall ball 9/6kg

    80 Cal Bike/Row/Ski

    80 Box Jumps Step Downs (60/50cm)

    80 Cal Bike/Row/Ski

    40 Thruster @43/30kg

    80 Cal Bike/Row/Ski

    – Goal: Challenging effort, splitting reps evenly with your partner

    Timecap: 32 mins

    Extra:
    Standing Banded Abs
    3 x 10 reps, 3s up. Rest 60s

  • Voimanosto: ti 9.7.2024 kyykky Strength

    Kyykky 2x5x82,5%

    Etukyykky Nousu ”kovaan kolmoseen”
    -halutessaan Max3

    Goblet Squat 3x15
    -joka sarjan jälkeen Askelkyykkyhypyt 15/15 (vuorojaloin)

  • Conditioning Workout

    Partnet Workout ( You GO , I GO)
    3 rounds
    21 Cal row/bike/ski
    21 kipping HSPU ( sc: box HSPU, or push up)
    21 Single DB box step over@24/16kg, 50cm

    3 rounds
    15 Cal row/bike/ski
    15 kipping HSPU ( sc: box HSPU or push up)
    15 Single DB box step over@24/16kg

    3 rounds
    9 Cal row/bike/ski
    9 kipping HSPU ( sc: box HSPU or push up)
    9 Single DB box step over@24/16kg

    Timecap : 32 mins

  • Accessories Workout

    E90s x6:
    a) 8-12+8-12 bulgarian split squat (weight anywhere) / RIR1
    b) 6-12+6-12 s.l. romanian dl / RIR1

    Huomioita: Molemmissa liikkeissä heikompi jalka ensin, mätsää sitten toistot vahvemmalla jalalla. Tämän on tarkoitus tasoitella puolieroja. Jätä pari toistoa varoja varsinkin bulgarialaiseen.

  • Morning Intervals Workout

    𝗘𝘃𝗲𝗿𝘆 𝟮 𝗺𝗶𝗻 𝗳𝗼𝗿 32 𝗺𝗶𝗻:
    A. 20/15 Cal Bike Erg, remaining time Burpee Pull Ups
    B. 20/15 Cal Row, remaining time Single Arm Dumbbell Thrusters 1*22.5/15 kg (50/35 lbs)
    C. 20/15 Cal Ski Erg, remaining time Wall Walks
    D. Rest

    • No rest in between E2MOMs
    • Your score = Your lowest reps / station

    𝗔𝗱𝗷𝘂𝘀𝘁𝗺𝗲𝗻𝘁𝘀:
    Adjust weights on Burpee Pull Ups, Dumbbell, Wall Walks to a level/weight that you can move well with

  • For time Workout

    For time:

    Cash in:
    100 DU

    15-12-9-6
    bike calories
    bar facing burpee

    Cash out:
    100 DU

    Heavy breathing,Scale DU´s if needed, max 90s for DU´s

  • BBC Weightlifting - Keskiviikko Workout

    WARM-UP

    12:00-15:00 minutes for quality & minimum rest of:
    :45s Erg
    10 Samson lunges
    10 Kettlebell swings
    8 Goblet squats
    5 Tall box jumps
    5 Muscle cleans
    5 Jerk balances

    CLEAN & JERK

    Primer

    Clean pull + Floating clean + Clean + Jerk,
    Build up to starting weight in 10:00 minutes.

    Worksets

    Clean and jerk,
    8 sets of (3+1). Lift every 2:00 minutes.

    • No tng
    • No letting go
    • 2 x Same weight before adding more weight
    • Climbing weight until lifts start to slow down

    SNATCH

    Primer

    Snatch hi-pull + Hang power snatch + Snatch balance,
    Build up to starting weight in 10:00 minutes.

    Worksets

    Hang power snatch,
    8 x 3. Lift every 2:00 minutes..
    • 2 x Same weight before adding more weight
    • Climbing weight until lifts start to slow down.

    STRENGTH

    Front squat,
    3 @ 70%
    3 @ 80%
    3 @ 90%

    Back squat,
    EMOM 5: 5 Back squats @ 64%

    BONUS

    Chest supported dual dumbbell row,
    3-4 x 15 (moderate)

    Dual dumbbell bench press,
    3-4 x 15 (moderate)

    Core:

    3 Rounds,
    1:00 min back extension hold
    10+10 Kettlebell side swings

  • Lauantai 30.5.2015 Workout

    Benchmark

    Mary:
    20 min AMRAP
    5 HSPU
    10 Pistol squat, alternating
    15 Pull up