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

  • 23.8.2017 Workout

    Alakerran mobi:
    lonkankoukistaja
    pakara, etenkin yläosa
    reidet
    nivuset

    5x2 rive+samaan vauhtiin työnnöt nousulla 65%

  • Perjantai 11.8 Strength

    Overhead squats
    Do the sets with climbing weights.
    Do not go till' failure
    Start around 60% of your 1RM ohs
    5-5-5
    3-3-3
    1-1-1

  • AMRAP's Workout

    AMRAP 4
    15-12-9
    Wallballs (20/14)
    Chest to Bar Pull-ups
    Max Calorie Bike/Row/Ski in time remaining

    rest 4 minutes

    AMRAP 4
    15-12-9
    Wallballs (20/14)
    Toes to Bar
    Max Calorie Bike/Row/Ski in time remaining

    rest 4 minutes

    AMRAP 4
    15-12-9
    Wallballs (20/14)
    Pull-ups
    Max Calorie Bike/Row/Ski in time remaining

    (Skaalaus: 12-9-6 / 9-6-3)

  • Torstai 10.8 Workout

    10-8-6-4-2
    Power clusters 50/35
    Strict pull ups

  • AMRAP16 of Cleans and DUs Workout

    As many reps as possible in 16min of

    Score is the total amount of reps done.

  • 3x30sec ME TTB Workout

    3x
    30sec ON/60sec OFF
    ME Toes-to-bar

  • 18.8.2017 Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • EMOM10 Workout

    4 Power jerk @70-75% of shoulder press 1RM

  • Shoulder press doubles Strength

    Build up to 70-75% of 1RM.

  • AMRAP's Workout

    AMRAP 3, Rest 3:00
    21 Calorie Row
    21 Burpee over rower
    Max Thrusters (35/25)

    AMRAP 3, Rest 3:00
    18 Calorie Row
    18 Burpee over rower
    Max Thrusters (42.5/30)

    AMRAP 3, Rest 3:00
    15 Calorie Row
    15 Burpee over rower
    Max Thrusters (50/35)

    AMRAP 3
    12 Calorie Row
    12 Burpee over rower
    Max Thrusters (60/42.5)