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

  • 5.11.2019 Workout

    Rowing

    3 x max time 1450-1400 / 1150-1100 Cal/h

    Rest 3 min btw sets.

    Tulos on yhteenlaskettu soutuaika.

  • Extra Credit 04-11-2019 Workout

    Banded Pull-through: 4 x 25. Rest 60s.
    - sumo stance

  • WOD Workout

    AMRAP 12'
    3 Rope Climbs
    10 Toes-to-Bars
    20 OH Lunges @20/15 kg

  • 4.11.2019 CF Workout

    "Tall power jerk" 5x3 (kuorma sopiva)

    Työntö niskasta (3sek pito ylhäällä) 3RM + 2x3x90% (kolmosen maksimista)

    Raakarive puolesta reidestä + Vapu

    2+5RM + (2+5)x2x90% (maksimista)

    Valakyykkyy 5x3 (kuminauhoilla esineitä tankoon)

    Accessory:
    Te otteella pystypunnerrus 3 x 10
    Deadbug 3x30

  • 24.9.2019 CF Workout

    EMOM 15

    min 1-5 : 1 x tempaus@73%
    min 6-10 : 1 x temapus@76%
    min 11-15: 1 x tempaus@79%

    • raskas ykkönen

    Tempaus veto 1x2x105%, 1x2x110%, 1x2x115%

    Etukyykky 1x70%, 1x75%, 1x80%

    Lisäpainolankku 3x30sek.

  • Open 20.4 Workout

    "20.4”
    For Time:
    30 Box Jumps
    15 Clean and Jerks (95/65)
    30 Box Jumps
    15 Clean and Jerks (135/85)
    30 Box Jumps
    10 Clean and Jerks (185/115)
    30 Alternating Single Leg Squats
    10 Clean and Jerks (225/145)
    30 Alternating Single Leg Squats
    5 Clean and Jerks (275/175)
    30 Alternating Single Leg Squats
    5 Clean and Jerks (315/205)

    ♀ 20-in. box
    ♂ 24-in. box

    Time Cap: 20 Minutes

    Kilos:
    1st Bar: 43/29
    2nd Bar: 61/38
    3rd Bar: 83/52
    4th Bar: 102/65
    5th Bar: 124/79
    6th Bar: 142/93

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    E2MOM x5

    Muscle-Up or Jumping Muscle-Up video or MU Transition with a band video

    RPE 4+

    Target: Pick a rep scheme that is repeatable and challenging.

  • COOL DOWN Workout

    5min Row/Bike/Ski nose breathing only

  • Strength Strength

    • 1-…-1 of:
    BB Bench Press
    1RM

  • EMOM 16 Workout

    8 STOH

    8 OHS

    8 Pull up

    REST