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

  • Partneri AMRAP Workout

    Alternate complete rounds - eli toinen tekee molemmat liikkeet, toinen jatkaa samat jne..

    In teams of 2

    AMRAP 6 min

    8 Kettlebell Swings (semi raskas)
    8 Alternating Single-Arm Dumbbell Snatches (kevyt)

    Rest 3 minutes

    AMRAP 6 min

    8 V-Ups (linkkari tai istumaannousu)
    8 Stationary Dips (esim boxilla)

  • BASIC WOD: Strength Strength

    E2,5min x7
    10-8-6-4-6-8-10 deadlift

    Go heavier way back than start!

  • Voima - Maanantai, tiistai Strength

    Ohjelmoinnin 8. kierros ja kohti kovia kolmosia. Seuraavat kaksi treeniä ovat kevennettyjä. Tämän jälkeen testataan 3 toiston maksimeita.

    Lämmittely 12 minuuttia
    45sek ergo
    5+5 jarruttava boksilta laskeutuminen + ponnistus yhdellä jalalla
    10 eturäkkiavaus tangolla (kyynärpäiden pumppaus kohti kattoa)
    6+6 lankku + hallittu reiden kosketus yhdellä kädellä

    Etukyykky
    2x3, RPE 6
    - merkkaa tulokseen etukyykyn paino (front squat)

    Romanialainen maastaveto, kuminauhavastus (tanko)
    3x6, RPE 6
    - Kevennä painoa viime viikosta (pienempi RPE)

    Gorillasoutu (kahvakuulat)
    3x8 per käsi, RPE 7
    - Kevennä painoa viime viikosta (pienempi RPE)

    Hauiskääntö (tanko)
    2x8, RPE 8
    - Kevennä painoa viime viikosta (pienempi RPE)

  • Conditioning Workout

    Partner workout (You Go , I Go)
    200 double under / 300 single under
    100 air squat
    80m sand bag carry @45/30kg (relay, 4x20m)
    60 USA KB swing @24/16kg
    40 kipping pull up / partner assisted pull up/ ring row
    20 burpee box get over@120/100cm
    40 kipping HSPU / box HSPU/ regular push up
    60 KB Snatch@24/16kg
    80m sand bag carry
    100 air squat
    200 double under / 300 single under

    Timecap: 30 mins

  • 090825 Lauantai Workout

    Outdoor partner workout

    4 rounds for time
    A) 500m run
    B) AMRAP
    6 push-up
    8 box jump 60/50
    10 sit-up

    Switch with partner when run is completed.

  • Overhead Squat 3x5 Strength

    *With pause at the bottom

  • Kettlebell swings and wall walks Workout

    12 Min amrap

  • Morning Intervals Workout

    3x 10min ON/2min OFF
    In pair

    A) ”I Go-You Go”
    12/9 Cal Row
    8 Wall Balls

    B) ”I Go-You Go”
    12/9 Cal Ski
    8 DB Snatches

    C) ”I Go-You Go”
    12/9 Cal Bike
    8 Box Jump Overs

  • Snatch High Pull + Power Snatch (DELOAD) Strength

    4 sets:
    2 Snatch High Pulls + 1 Power Snatch
    - Do 4 working sets over 70% 1RM Power Snatch
    - Rest as needed btw sets

  • Treeni 5 (LA) Workout

    Warm Up
    band pulls + banded hip activations
    then 3 rounds
    1 min air bike
    5+5 static lunge hold + single arm plate press @5-15kg plate
    10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
    10 elbow to tall plank

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 4x3+3reps@65-75-80-80% of 1rm snatch
    rest 2-3 min bwn sets
    Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
    rest 2-3 min bwn sets
    Weighted Chin ups 4x5reps@40-45-50-50% + 8-10 french tricep turn with dumbbells (lay on floor/bench)
    rest 2-3 min bwn sets

    Metcon
    Every 2 min for 20 minutes (6-10 sets)
    sets 1-5
    1 pegboard/legless rope climb/rope climb + 5 tng power snatch @35/50kg (masters 45+ 30/42.5kg)
    sets 6-10
    1 pegboard/legless rope climb/rope climb + 5 tng power c&j@35/50kg (masters 45+ 30/42.5kg)

    eli tee ensin 3-5 settiä tempausten kanssa ja sit 3-5 settiä c&j:n kanssa.

    IF YOU WANT YOU CAN GO FOR KETTLEBELLS AND 5 REPS OF DUAL KB HANG SNATCH/DUAL KB C&J WITH 16/24KG's