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

  • EMOM Workout

    EMOM 10
    O: 40sec DU's
    E: UB 7-12 HSPU

  • 9.3.2022 Workout

    10 RFT:

    500/450m Row
    50% Strict Pull Ups

    TC 30

  • 9.3.2022 Hang Power Clean Workout

    2 Unbroken Sets @ 65% heavy single Hang Power Clean

    Not max reps

    Rest 2:00 Btw sets

  • 7.3.2022 Workout

    10RFT:

    200m Row
    10-1 Double DB Box step Overs 24"/20"

    DB´S 22,5/15kg

    ( 12 - 18 )

  • 7.3.2022 Mobility Workout

    1:00 Spiderman hold / side
    1:00 Banded Hip Flexor Stretch / side
    1:00 Ankle Stretch / Side
    1:00 Barbell forearm smash / side
    1:00 Wrist Stretch

  • Wednesday 9.3.22. Workout

    Tiistai
    Warm Up
    2 rounds
    1,5 min cardio machine
    5+5 squat strech
    5 inch worm
    5 wall squats
    5 tempo ring row
    5 scap pull ups (2s pause at top)
    Some overhead/front rack mobiltiy and test workout movements

    Metcon (tästä voi hieman muokata liikkeitä open lajien mukaan)
    3x4 min emom
    min 1- Cardio Machine
    min 2- Barbell ohs x 6-10 reps + 4-8 c2b pull ups
    min 3 - Cardio Machine
    min 4 - Barbell Thrusters x 6-10 reps + 6-10 pull ups
    rest 3 min bwn sets
    Fast Movin with empty barbell, easy/mod cardio for whole minute.

    Accessory Work
    3 sets
    15+15 suitcase deadlifts @moderate weight
    10+10 side plank dips
    24-30 weighted russian twists
    rest 2 min

    Cool down
    2-3 min light cardio
    2-3 x :30 pigeon pose strech each side
    1 min couch strech each side

  • MUSCLE AND POWER 7.3.2022 Workout

    1a) bench press 3x3x90%
    1b) leuanveto leveällä otteella niskan taakse 3x5
    1c) Dragon flag 3x3
    2) 3 kierrosta supersarjana
    6 nojapuu dippi
    10 rengas punnerrusta
    15 KÄSIPAINO PENKKI PUN.

  • Rowing Intervals Workout

    Each for distance:
    10 x 40sec Row
    - Rest 40sec btw efforts.

    This one will be all about power output and consistency. Go for it from interval 1 and see how long you can hang on to your original game plan/pace, even if it falls off.

  • EMOM x15 Workout

    1.) DU
    2.) T2B
    3.) Single DB Overhead walking lunges

    • You choose reps / weights.
    • Go moderate pace.

  • Snatch (technique) Workout

    4x4 Muscle snatch (Ground to Overhead)

    4x4 Snatch balance

    6x2 Squat snatch

    • Easy weigths.