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

  • 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.

  • Ma 15.2.2021 sheiko: kevyt kyykky/penkki Strength

    Kyykky 3x5x65%

    Penkki 3x3x70%
    -2s stoppi rinnalla

    Band-pull-aparts 8x20

  • 100 burpees for time Workout

    100 burpees as fast as possible. time is your score

  • Warm up and strength Strength

    Warm up
    3 rounds
    10/8 bike or row
    10 passthroughs
    10 PVC OHS

    Warm up to a moderate OHS weight

    Tempo OHS (tempo: 5,5,0,1)
    5 reps x 3 @ a moderate OHS weight
    Rest 1:30 between sets

    *tempo is 5 seconds going down, 5 second hold, 0 second accent, 1 second wait at top before starting next rep.

  • Strength Workout

    A) Box Squat
    5-4-3-2-1+. Rest 2:00
    - Box about parallel, wider than normal stance
    - Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
    - Option: 6 x 4 at the same weight, focusing on technique.

    B) Romanian Deadlift
    3 x 10. Rest 90s.
    - building in weight
    - slow & controlled tempo

  • 160221 Tiistai Workout

    5 min AMRAP
    1 wallclimb + 10s handstand hold
    10 hollow rock

    2min rest

    5 min AMRAP
    10 push-ups
    20s l-sit hold

  • Conditioning Workout

    For Time:
    30 WB 9/6kg
    30 Pull ups
    30 DL 80/55kg
    30/24cal Row
    30 Hang Power Cleans 50/35kg
    30 STOH 50/35kg
    30 Box Jump Overs 60/50cm
    30 DU