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

  • WOD 13/06/19 Workout

    Team of 2

    16 Alternating Rounds (1 rnd each athlete)

    5 Power Cleans 60/40

    7 Push-ups

    9 Air Squats

    Buy-in/Buy-out: 5 Lateral Barbell Burpees

  • Smolov Strength

    Back squat 7x5

  • 12.7.2019 Workout

    Recovery Workout 40 minutes

    Row 1000m
    50 Russian Twist
    20 SLDL w/KB`s @Light weight
    10+10 DB press light weight

    ja huoltoa

  • Strength Strength

    • 4-4-4-4-4 of:
    BB Push Press
    4 @ 8 RPE (Load Repeat)
    70% 1RM 4 reps
    75% 1RM 4 reps
    80% 1RM 4-4-4 reps
    • N-N of:
    BB Push Press
    85-90% of 4 @ 8 RPE N-N reps
    N reps = near failure max reps (1-2 reps buffer)
    Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
    2 reps di buffer.

  • Strength Strength

    Strict pu 4x6
    OHS 5x3

  • 10.6.2019 Sali Workout

    Rive + 1 x etukyykky + työntö
    1+1+1@60%
    1+1+1@65%
    1+1+1@70%
    1+1+1@75%
    1+1+1@80%
    1+1+1@85%

    Työntö veto 3x2@100%, 2x2@105%, 3x1@110%

    Raakatyöntö tolpilta 5x2@70-80%

    Lisäpainolankku 4x40sek

  • 8.6.2019 Workout

    Alternating btw AMRAP 4 x 6, rest 2 min

    a) Buy in RUN 400m
    18 kb Swing
    16 C2B

    b) buy in RUN 200m
    6 Power clean 80/55kg
    15 bar over burpees

  • 9.6.2019 Workout

    Pk sykkeillä

    60 minuuttia ergoja + 30 min huoltoa

  • Power Ranger Workout

    15 Power Cleans, 600m Run
    10 Power Cleans, 400m Run
    5 Power Cleans, 200m Run

    Rx - 70/50kg

    • 100m = 1 kierros talon ympäri

    • We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to.

    • Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it's a load that we feel very confident cycling.

  • 7.6.2019 Session One Workout

    EMOM 12

    1 minute : Row 18/15 calories
    2 minute : Clean&Jerk 80%