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

  • Deadlift Workout

    3 x 6 V1-2/R3
    Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
    Tanko korotettuna polven alta.

  • "Hurts So Good" Workout

    AMRAP 20:
    30 Bar Over Burpee
    30 Hang Squat Cleans 40/30kg
    30 Box Jump Overs
    30 Overhead Squats 40/30kg
    30 Toes to Bar
    30 Thrusters 40/30kg

  • Pause front squat Workout

    5 x 2 (2sec pause at the bottom) V.1/R3

    Huom!
    Toistoreservi viimeisellä sarjalla 1.

  • KB Carry Workout

    3 Rounds:
    25sec/25sec Mixed carry (Farmers and front rack)
    25sec Rest
    25sec/25sec Mixed carry (Front rack and OH)
    25sec Rest
    25sec/25sec Mixed carry (Farmers and OH)
    50sec Rest

  • Pe 19.2.2021 sheiko: kevyt penkki/kyykky Strength

    Penkki 3x5x65%

    Kyykky 3x3x75%

    Blackburns’ 5 kierrosta

  • WOD Workout

    For time
    20-30-40 Renegade Rows @22,5kg/15kg
    400m Row/Ski/800m bike
    80-60-40 Double Unders
    Timecap: 12 mins

  • Lockdown Program - Day 32 Workout

    Part A

    Press testing

    Max rep press each arm
    (If you have been doing push press eccentrics, you can test your strict press or attempt max rep push press)

    Part B

    Double arm complex

    15min EMOM
    Min 1: 5-10 hardstyle swings
    Min 2: 5-10 headcutters
    Min 3: Burpees

    (choose rep scheme which will allow you to complete the EMOM)

    Part C

    3 rounds

    Max effort single leg weighted rack hold each leg
    Upto 1 min each side
    30 sec to 1 min rest

  • NBT DREAMTEAMWOD Workout

    Performed with a running clock

    For time (time cap 7min)
    40-30-20-10
    KB swing 32/24kg
    DU

    When clock reaches 12' perform
    AMRAP 8min
    5 power clean 70/50kg
    10 t2b
    15 wb

    When the clock hits 25' perform
    21-15-9
    DL 125/90kg
    HSPU
    10/8 cal after every set of hspu's

    Basically you do three metcons with a 5 min rest in between.

  • Ke 17.2.2021 sheiko: kevyt maastaveto Strength

    Maastaveto 8x2x70%
    -ensimmäinen veto polviin

    Sivutaivutukset 3x20 / puoli

    SitUps 3x20

    Reverse hyper 3x20 (kevyt)

  • Power Lifting Workout

    Power lifting (week 2/4)

    Pääliikkeet:
    Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
    Bench press 5x6 (2 min tauko sarjojen välissä)

    Apuliikkeet:
    Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
    Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

    *Voimanostoon perustuva tunti. Neljän viikon progressio.