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 Strength

    Strict HSPU 4x6

  • WOD Workout

    AMRAP in 16 minutes
    8 Toes-to-Bars
    8 Dumbbell Thrusters @2x22,5/15kg
    12 Dumbbell Walking Lunges @2x22,5/15kg

  • Extra Credit 03-07-2020 Workout

    KB Curls: 4 x 10. Rest 60s

  • Peruskestävyyskurssi harjoitus 4 Workout

    Rowing output’s

    4x250m row / fast (80-85% bpm)
    2min rest / Damper 10

    •••••

    Easy pace capacity

    8min row
    8min c2 bike
    6min row
    6min c2 bike
    4min row
    4min c2 bike
    2min row
    2min c2 bike

    65-75% bpm

  • On the 0:00 / 5:00 / 10:00 Workout

    On the 0:00
    1 Round:
    30 Lateral Barbell Burpees
    30 Power Clean and Jerks (42.5/30kg)

    On the 5:00
    2 Rounds:
    15 Lateral Barbell Burpees
    15 Power Clean and Jerks (42.5/30kg)

    On the 10:00
    3 Rounds:
    10 Lateral Barbell Burpees
    10 Power Clean and Jerks (42.5/30kg)

    (Time cap 15min.)

    • Ohjeistus:
    • Suorita annetut toistomäärät/kierrokset aina 5 min. sisällä. Huilaa mahdollinen loppu aika. Ja aloita seuraava osio 5min. kohdalla ja kolmas osio 10min. kohdalla. Aikaraja 15min.
    • Tangon tulisi olla hyvin kevyt. Sarjat tulisi pystyä tekemään 1-2 osassa. Älä ota liian painavaa tankoa.
    • Osiot tulisi pystyä tekemään 3-4min. sisällä.
    • Mikäli 5min. aikaraja tulee vastaan, jatka suoraan seuraavasta osiosta ja suosittelen Skaalaamaan lennosta toistomäärin alas.
    • Skaalaa tarvittaessa toistoja esim. 20-10-5.

  • Warm up Workout

    • EMOM x6: 1.) Row/Bike/Run/Ski 2.) Burpee + Reverse Burpee (w/ Sit up) 3.) Tempo Ring row (3s. Up+3s. Down)

    Rest 1min...

    • EMOM x4:
      1.) Kipping swings
      2.) Hollow + Arch holds

    • Mobility...

    • Work on: Muscle up / DU's

  • Strength Strength

    Bar Muscle up practice
    One arm strict press 5x6/6

  • Strength 28-06-2020 Strength

    Overhead Squat: 6 x 3. Rest 90s.
    - Perform from the Floor
    - Add weight each set working to a challenging set of 3.
    - Option: Work on technique not worrying about adding weight.

  • 26.6. Wod Strength

    4x6 Deadlift
    (increase the weight 0-5kg from last week)
    REST 1,5-2min

    ”DT” You Go I Go
    5 rounds:
    12 Deadlifts (155/105lb)
    9 Hang Power Cleans (155/105lb)
    6 Push Jerks (155/105lb)
    (70/47,5kg)

  • Warm up Workout