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

  • Bench Press Strength

    Bench Press 10/5/5/AMRAP
    10@50% 1rm
    5@65% 1rm
    5@70% 1rm
    AMRAP@75% minimum 5 reps

  • Abs, WB & GM Workout

    4 rounds for quality:
    10 Sitting toe touch
    10 Wb
    10 Plank side toe touch
    10 Gm

  • Snatch Workout

    Every 2 minutes for 7 rounds:
    1 Hang Snatch + 1 Squat Snatch

  • 28NOV2015 Workout

    AFAP
    1000m Run
    75 Power Snatches 35/25kg
    75 Kettlebell Swings 24/16kg

  • Kakkostreeni Workout

    Mielellään kakkosreeninä, ei paras vaihtoehto
    tehdä putkeen angieta ja tätä mutta jos on pakko
    niin sitten tehkää :)

    6-8x 2min on/2min off
    Parittomat:
    50 DU (tai joku sopiva määrä)
    20 Wall Ball
    Max reps burpees

    Parilliset:
    250/200m row
    15 KBS swing 24/16
    Max reps bar MU's

  • EMOM x7 Workout

    EMOMx7:
    3 Squat Snatches

  • Pävin wodin perään 15 min rest ja amrapit Workout

    6-5-4-3-2-1 test
    Jokainen omana amrappinaan
    ja heti siirtyminen seuraavaan
    ilman lepoa
    6min Row for calories
    5min burpee box overs 60/50
    4min Airdyne (tai sitten hiihto tai voi myös juosta!)
    3min Snatch 60/40, tyyli vapaa, tee mielummin sillä tyylillä mikä on itselle heikompi
    2min DU's
    1min Thrusters 60/40
    Erittele kommentteihin paljonko
    tuli toistoja missäkin

    Miten meni?

  • Back squat Strength

    BS: 3x10

  • Back squat Strength

    BS: 2x10

  • Fitness Workout

    A.
    Four sets of:
    Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Double-Under Practice x 45-60 seconds
    Rest 60 seconds
    Strict Pull-Ups x 6-8 reps @ 2110
    (add weight if that rep range is easily achievable)
    Rest 60 seconds

    B.
    Three sets of:
    Row 350 Meters
    Farmer’s Walk x 100 Meters
    Rest 3 minutes