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

  • 3rds Workout

    Run 300m
    DB Snacth alt
    Run 300m
    Squat

    reps 30-20-10

    carry DB whole WOD.
    If you drop it, penalty will be 10 burpees

  • Bike + Row +Carry Workout

    CONDITIONING

    For time: 100/75cal Airbike or C2 bike + 100/75cal Row, but E2MOM

    20m Slamball/Sandbag Carry. WOD starts with Airbike.

    Overall RPE 4, not all out.

  • Takomo Build It #27 Workout

    8-10-12-10-8

    Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
    rest 30 sec
    tricep extension with barbell
    rest 30 sec
    "rope rows"
    rest 30 sec
    Abmat sit-ups with wall ball
    rest 30 sec
    Bicep curls with barbell
    rest 30 sec
    Vipunostot
    Rest 1 min

  • Kehonhuolto Workout

    Jännitys-rentoutus venytykset pareittain

  • Engine bias - Viikko 5 (2/3) Workout

    For time:
    50-40-30-20-10
    Wallball shots 20/14lb
    Calories bike

    Suora, keuhkoja stressaava harjoitus. Tarkoitus on taas tehdä “laadulla täysillä” eli hyvää tasaista suoritusta haetaan. Tavoite on, että wallballit tehdään putkeen ja pyöräily otetaan tasaisemmin, kiihdyttäen loppua kohti. Rauhassa siis liikkeelle ja 30 tai 20 kierroksella yritä lyödä vähän vauhtia lisää. Skaalaa pallon painosta, maalin korkeudesta tai toistomäärästä esimerkiksi näin: 42-32-24-16-8.

  • Onsdag 13/3 2019 Workout

    A: Dead Lift heavy 5 reps of today

    B: 5rft
    6 strict pull ups
    6/6 single arm dB push press
    12 rkb swing

  • Every 90sec for 15min (2rounds) Workout

    1) 15/12cal Row + 7 Power snatches
    2) 7 Burpees + 7 Pull-ups
    3) 15/12cal Row + 7 Thrusters
    4) 15 Hollow rocks + 15 Superman rocks
    5) Rest

    Barbell 43/35kg

  • Snatch drills Workout

    Different kind of drills for pulling and catching.

  • 12.3.2019 Strength

    Snatch, heavy single

    (1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 1x1@90%, competition starting weight)

  • 11.3.2019 Session One Workout

    60 minutes Basic Endurance

    10 minute Row
    8 Bar MU
    max reps UB strict HSPU
    10 minute ski
    5 Ring MU
    20 pistols alt.