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

  • Strength 03-06-2018 Workout

    Power Clean + Jerk:
    Work up to 80% then perform 4 x 2 @80%, every 90s.

    • Reset on each rep.

  • 1. Conditioning Workout

    Teams of 3:
    AMRAP 25:
    20/15 Calorie Row
    7 Box Jumps (24/20)
    7 Chest to Bar Pull-Ups

  • Rest day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

  • Core Workout

    5 Rounds:
    20 Leg raises
    20 Superman rocks
    20 Flutter kicks
    Rest 1min

  • Partner workout Workout

    Clean ladder for time:
    24 @50/35kg
    20 @60/42kg
    16 @70/50kg
    12 @80/56kg
    8 @90/63kg
    4 @100/70kg

    Use only 1 barbell and the lifts are done alternating.

  • 28.5.2018 Workout

    Korkea tempausveto toistot 1-2 cm irti maasta, 5 cm korokkeelta, extra high 6 x 3, 60 % - 80 %

    Temapaus nivuselta, normaalia kapeampi ote 2RM

    Saksissa VEPU oikea ja vasen jalka edessä ( 4+4 ), (3+3), (2+2), ( 2+ 2 )

    Kuminauha hypyt 5x3

  • Front Squat Strength

    Front Squat
    1x4 @65%
    1x4 @70%
    5x4 @80%

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:
    1000/800 m row
    80 squats
    DB push press 10 reps
    1000/800 m row
    60 squats
    DB push press 20 reps
    1000/800 m row
    40 squats
    DB push press 30 reps

    Share the work. One works, one rests.

  • 23.5.2018 Ke Penkki Strength

    Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
    Facepulls 100 toistoa
    Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
    Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
    Kiertäjäkalvosinjumppaa x PALJON :)

  • EMOM 18 min Workout

    EMOM 18 min

    5 Dual Russian KB swing AHAFA
    40 m bear crawl
    30" L-hang