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

  • CrossLifting Workout

    A:
    “Torokhty” Snatch complex
    1 snatch (any style)
    1 snatch balance
    1 snatch push press
    1 Ohs

    Build to daily max!
    Optional : work on perfect form!

    B:
    For time
    20 power snatch @40/25kg
    5 burpee
    15 power snatch@45/30kg
    10 burpee
    10 power snatch@50/35kg
    15 Burpees
    5 power snatch@55/37,5kg
    20 Burpees
    Timecap : 15 mins

    Scale weights as needed to fit in Timecap!

  • Pe 26.5.2023 ylimenokausi-treeni 12 Workout

    Pullover käsipainolla 5x12-20

    Suorinjaloin mave korokkeelta 5x10x30-40%
    -1-2 kumiharkkoa
    -jokainen toisto lattiasta

    Rinnalle veto + punnerrus 3x10 / käsi
    -kahvakuula tai käsipaino

    Sumokyykky 3x10
    -kevyt
    -karkea arvio 30-40%

    Etuheilautus kahvakuulalla 3x15
    -täysi liikerata

  • OPTIONAL Workout

    2-4rounds:

    10 +10 Db press
    5-10 strict ttb/ leg raises

  • NBT snatch Strength

    Every 2,5min 5 rounds

    1 snatch 85-> 104%

  • Burpees & T2B Workout

    EMOM 12:
    Odd: 12 Burpees
    Even: 10 T2B

  • BIFF TANNEN Workout

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 single arm bench press @10-15kg
    10 scap pull ups + 5 strict chin ups
    10 v-ups

    Strenght
    Bench Press x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
    add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
    try to hit better reps with same weights
    Perform Weighted Chin Ups x5reps @1x35 and 2x45% of 1rm after bench press.
    ota käsipaino jalkojen välliin tässä.
    rest 3-4 min bwn sets.

    Strenght and Conditioning
    5 rounds
    9 deadlifts + 7 hang power cleans + 5 push jerks @40/60kg ja masters 45+ 35/52.5kg
    rest 30-45sec after each round.
    8 mavea, pikku tauko ja siitä 7 hpc ja 5 työntöä ub. thats the deal.

    Accessory Work
    3-4 rounds kiertona
    8-12 sb bear hug squats @35-45/45-70kg
    10-20 push ups
    8-16 toes to bars
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • Split jerks Strength

    )Split jerk 3x3x75%, 3x1x80%

  • Keskiviikko 24.5.23. FN Workout

    Warm Up

    2 rounds
    1 min row or ski
    1 min bike or run
    10m inch worm
    10m lunges + strech
    4 burpee box step overs
    5 db/kb hang cleans
    5 db/kb push press

    Metcon
    Emom 20-24 (5 or 6 rounds)
    1) run/air bike x 40 sec
    2) burpee box jump overs x 6-8 reps
    3) ski/row x 40 sec
    4)x double db/kb hang cleans + STOH x 5+5reps @2x7.5-12.5/2x15-20kg's

    Accessory Work
    3-4 rounds kiertona tai yksi liike kerralla
    5-7 toistoa per joka liikemalli of bicep curl, bottom half, top half and full curl.
    pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
    8-12 upright row with kettlebell
    30-40sec side plank holds R/L
    rest as needed

  • DELOREAN Workout