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

  • DB for all! Workout

    EMOM 20
    1) 5-8 DBL DB Squat cleant
    2) 8-12 Toe 2 bar
    3) 5-8DBL DB Push jerk
    4) rest
    @ 2x 22.5/15

  • 9.1.2020 Workout

    AMRAP 3

    50 Double unders
    21 Bar Facing Burpees
    Max Power Snatch 42,5/30kg

    Rest 3 min

    AMRAP 3

    50 Double unders
    18 Bar Facing Burpees
    Max Power Snatch 50/37,5kg

    Rest 3 min

    AMRAP 3

    50 Double unders
    15 bar facing burpees
    Max power Snatch 60/45kg

  • Barbell Conditioning Workout

    5 Rounds
    8 DL
    8 Hang power clean
    8 Front squat
    8 STOH
    1min Rest

    1 Round @50/35kg
    2 Round @55/40kg
    3 Round @60/42,5kg
    4 Round @65/45kg
    5 Round @70/50kg

    Huom!
    Keskity taloudelliseen tekniikkaan. Pyri tekemään, jokainen liike aina UB. Skaalaa tarvittaessa painoja.

  • 15.1.2021 Deload Workout

    EMOM 42

    1 Minute : Strict Pull Ups
    2 Minute : Bike Ergo
    3 Minute : Rest
    4 Minute : Strict HSPU
    5 Minute : Hang Power Snatch 45/30kg
    6 Minute : Rest

    Ei maksimi toistoja, 70-80% tehoilla.

  • For time Workout

    5 Rounds:
    21/15 cal Bike/Row/Run
    7 Squat Cleans (70/45 kg)

    (Time cap: 14min.)

  • Russian Twist Strength

    4 x 20 rep

  • Amrap 12min Workout

    ULKONA
    Run 150m
    20 x Plate G2OH
    20 x Walking Lunge steps w/plate

  • Conditioning Workout

    Warm up:
    EMOM9
    1. 45sec Row (Increasing effort)
    3. 10-12 Banded pull
    4. 8-10 Box step over @ 2 x 12,5kg/10kg

    Conditioning

    Every 10min x 3

    1000/750m Row
    12 DB box step over @2 x 22,5/15kg
    750/500m Row
    6 DB box step over @2 x 22,5/15kg
    Remaining time Easy bike

    Huom!
    Treenin idea on liikkua VK 2 alueella suurin aika treenistä. Kierros pitää mennä alle 8min. Skaalaa tarvittaessa soutu matkaa. Palautus aina pyörällä niin, että sykkeet laskevat PK alueelle.

  • AMRAP10 Workout

    12/8 Cal row
    6 Power snatch @50/35kg
    30 DU

    Huom!
    Tavoite säilyttää tasainen vauhti loppuun asti.

  • 12.1.2020 Strength

    Squat Snatch 1RM