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

  • 1.3.2024 CLEAN + JERK *program 1 Strength

    *lähestyminen 20min
    2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-% rest 2min

  • Strength Workout

    EXTENDED WARM-UP
    3 SETS
    5 Thrusters*
    5-7 Chest to Bars or Jumping Pull-Ups
    3-5 Strict Handstand Push-Ups or Hand Release Push-Ups or Incline Push-Ups
    -Rest As Needed b/t Sets-
    *Start Light and build to Workout Weight.
    - RPE 5

  • Treeni 3 Workout

    Warm Up
    1min easy rowing @18-22 s/m
    30 sec moderate rowing @23-27 s/m
    1min easy rowing @18-22 s/m
    30 sec mod/fast rowing @25-27 s/m
    1min easy rowing @18-22 s/m
    30 sec fast rowing @28-32 s/m
    aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
    after warm up rowing streching/activation as needed 5-10 min and start rowing workout

    Metcon
    Rowing
    3 sets
    500m row @1-2 km pr pace (s/m 28-34)
    straight to 4 min easy rowing @marathon pace (s/m 15-20) about 30-40sec slower 500m pace than
    1-2 km pr pace)
    esimerkkinä jos 1.40 vedät 1-2km pr pacea niin marathon vauhti 2.10-2.20 välillä)
    Istut siis soutulaitteessa yhtä soittoa vajaa 20 min.

    Strenght
    3 sets
    Pause Bench Press x 5+3+(3-5 reps on last set) @75-85% of 1rm
    rest 1 min

    Weighted Chin Ups x 5+3+(3-5reps on last set) @45-65%
    rest 2-3 min bwn sets

    Accessory Work
    3-4x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
    3-4x8-10 double db bicep curls
    3-4x20-30 weighted russian twits @5/10kg+ 12-20 knee tucks
    rest as needed

  • Gymnastic Workout

    Ring muscle up
    - swing
    - low rings

    EMOM 6
    1. Ring face pulls x 10
    2. Box support hold x 20-30sec

  • WOD 06/03/24 Workout

  • WOD 13/03/24 Workout

  • WOD 20/03/24 Workout

  • For quality Workout

    EMOM32:
    a) 20-40 cross-over / 30-60 SU
    b) 20-40m sandbag / double kb front rack carry
    c) double db devil's deadlift (2x15 / 10) + box step over (60/50)
    d) rest

    Työaika: 30-45s / min.

    Rasittavuus: RPE 7, hallitse sykkeitäsi liikkeen tahdilla ja sarjapituuksilla.

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min fast walk/jog/light run
    20 banded monster walk
    10-15 banded air squats
    10-15 banded glute bridges
    20-30 mountain climbers
    :20-30 HS HOLD

    Metcon
    3 sets
    20 air squats
    400m run or 15 shuttle run's (1 shuttle run is 15m) (7.5+7.5m)
    20 air squats
    rest 1:1 bwn sets

    Strenght
    5x5 Box Squat to Bench @60-65-70-75-80% of 1rm back squat
    perform 4-8 strict hspu after box squat set
    rest 1.5-2.5 min bwn sets

    Accessory Work
    2-3x12-15 seated double db press @light/moderate weight
    2-3x12-15 kb goblet squats @24/32kg
    2-3x12-15 strict knee raises + 24-30 mountain climbers
    rest 1-2 min bwn sets

  • Treeni 2 Workout

    Warm Up
    1 min easy
    30 sec moderate
    1 min easy
    30 sec moderate
    bike or air bike, then ski and last do empty or light weight sledge.
    then strech / mobility as needed and start metcon

    Metcon
    3 sets
    3 min bike or air bike zone 2
    2 min ski zone 3
    1 min sledge push zone 4
    eli yhtäsoittoa vedä läpi aina vaadittu työaika ja siirtymä seuraavaan liikkeeseen ja vaadittu työaika
    taukoineen&siirtymisineen tää ottaa n.20 min.

    Accessory Work
    3 sets
    1 min farmers walking
    rest 30-60s
    1 min sandbag bear hug hold
    rest 30-60s