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

  • Shoulder Press Strength

    5x @70%
    5x @75%
    5x @80%

  • Accessory Workout

    Bulgarian Split Squat 3x10/10

    Weighted lateral box step up 3x12/12

    2 x Max Effort weighted Wallsit

    • Pidä jokaisen sarjan jälkeen 1-2min tauko
    • Wallsitissä voi käyttää levypainoa, kahvakuulaa, D-ballia tai hiekkasäkkiä painona. Muistakaa jalkakulma 90 astetta. Haastakaa itseänne raskaalla painolla.

  • 30.9.2020 Workout

    EMOM 24

    Minute 1 : 1 x Back Squat 80-90%
    Minute 2 : Rest
    Minute 3 : 3 x Power Clean TnG 60/42,5kg + 6 Bar over Burpees
    Minute 4 : Rest

  • 3.1.2021 Workout

    AMRAP 30

    5 Strict Pull Ups
    10 Push Ups
    15 Air Squat
    1-2-3-4-5-6-7-8-9-10-11-12...

    Deadlift 130/95kg

    Omatoimi:

    Mikäli pystyt tekemään leukoja ykkösinä ilman kuminauhaa, niin älä skaalaa.
    Pilkotko jo punnerrukset ensimmäisestä kierroksesta lähtien?

    Maastavetoon max. 85% 1RM.
    Ei ole keuhkoralli.

  • Bench Press or Floor Press Strength

    Set 1 – 70% – 2 Reps
    Set 2 – 80% – 2 Reps
    Set 3 – 90% – 2 Reps
    Set 4 – 90% – 2 Reps
    Set 5 – 90% – 2 Reps
    Set 6 – 90% – 2 Reps

  • 14 Min EMOM Workout

    3 Power Clean + 3 Front squats + 3 STOH
    70/50kg

  • 1min ON, 30sec OFF Workout

    10 rounds as AMRAPS:

    1min ON, 30sec OFF

    1) 8 Thruster (40/30kg) + 5 C2B
    2) Row 10/7 kcal + 8 Burpee over Rower

    This is an AMRAP. First you do 1min of 1) then rest for 30sec, then 1min of 2), rest for 30sec and continue from 1) where you were. Keep a steady pace through the whole workout. Total time of workout is 30min. Scale if needed.

    RPE 3-4

  • Conditioning Workout

    For quality:

    50 Hollow rock
    50 Jumping lunges
    50 Mountain Climbers
    50 Air squat

  • 10 Min EMOM Workout

    Alternate
    1. 6-8 db box step overs 2x22.5/15kg
    2. 10-15 kipping pull ups

    Main goal is to stay consistent with the pull ups, box step overs in suitcase hold to fatigue grip.

  • Pull-up practice Workout

    Practice kipping pull-up, butterfly pull-up