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

  • Strict Gymnastics Workout

    Strict gymnastics (20 mins)
    Weighted pull up and weighted ring dip
    - build up in 5 sets to the heaviest triple of the day in each movement
    - use vest or kettlebell
    - do it in superset

  • 27.3.2019 Masters SM Workout

    Rive + työntö, aloituspaino + 5 x (1+1)@75%

    Tempaus, aloituspaino + 5 x 1@75%

    Stoppi pohjassa takakyykky 3x3@70%

  • Penan rinnallevedot Strength

    2x5x60%, 2x4x70%, 2x3x80%. Lisää painoja viikottain.

  • Weightlifting Strength

    CNJ MAX
    Clean pull 5x2
    Pendly row 5x4
    Heavy weights

  • 27.3.2019 Session one Workout

    Row 8km for time

  • Skill training Workout

    HS-walk 2-3 sets:

    • 10m for speed or Obstacle course

  • Strength Strength

    Tempo strict press (15 mins )
    - 5x5 reps
    - increasing weight
    - keep good form with lowerback !
    tempo 30X0 ( 3 sec down , no rest at the bottom , fast up , no rest on top)

  • Pe 22.3.2019 Maastaveto Strength

    (Rapu 4 kierrosta, 2 etup/ 2 takap)

    Maastaveto 2x5 (80-90% viime viikon raudasta)

    Stoppi-vedot 3x6, vähennä noin 20-30% normivedosta. Vedä 10cm, pidä 3s stoppi, ja vedä ylös normaalisti

    Etukyykky 3x4

    Salkkunostot 3x6-10/puoli

    (Tempaus käsipainolla 10min AMRAP)

  • 19.3.2019 Workout

    4-5 sets of 3-8 rMU

    Rest as needed. Focus on quality!

    OPTIONAL PREP FOR OPEN:

    For time:

    • 15-10-5 Devils press 50/35lbs
    • 30-20-10 C2b

    If you don't do prep for Open:

    For 60mins:

    • 500/450 m row
    • Rest 60s btw every interval. Go aerobic pace!

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:
    200 cal bike
    100 DB deadlifts
    150 cal bike
    80 DB power cleans
    100 cal bike
    60 DB push presses
    50 cal bike
    40 DB snatches

    Share the work. One works, one rests.