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

  • Squat snatch Workout

    EMOM
    Min 00:00-03:00 @ 60%
    Min 04:00-06:00 @ 65%
    Min 07:00-09:00 @ 70%
    Min 10:00-12:00 @ 75%

  • High hang squat snatch Strength

    On the 1:30 x 6
    1 High hang squat snatch
    - Keep it under 70% of your 1RM snatch
    - Focus on speed and quality

  • 10K SkiErg Workout

    10K for time!

  • Takomo Build It #22 Workout

    3 rds each:

    A1.) Single leg glute bridge 12 reps
    A2.) Band pull through 15-20 reps

    rest 1 min

    B1.) Push up 12 reps
    B2.) banded triceps 15-20 reps

    rest 1 min

    C1.) Double KB/DB bent over row 12 reps
    C2.) banded bicep curls 15-20 reps

    Midline with partner 3 rds

    Double KB/DB front rack carry 60m

    -rest until partner has completed.

  • Friday metcon Workout

    EMOM for 10 min:

    ODD: 5-8 KB Windmills, left
    EVEN: 5-8KB Windmills, right

    Choose a loading that fits your fitness level.

  • Friday intervals Workout

    Rowing intervals

    10 rounds (total of 10min)
    35sec ON, 25sec OFF

  • Weightlifting metcon Workout

    6 Min EMOM of:
    BB Squat Clean 2 reps
    75-80% 2RM
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • Skill stamina Workout

    For time:
    50 DU, 5m HS walk, 50 bicycle crunches, 5m HS walk
    40 DU, 5m HS walk, 40 bicycle crunches, 5m HS walk
    30 DU, 5m HS walk, 30 bicycle crunches, 5m HS walk
    20 DU, 5m HS walk, 20 bicycle crunches, 5m HS walk
    10 DU, 5m HS walk, 10 bicycle crunches, 5m HS walk

    Scaled:
    100 Singles, 15sec HS-hold, 50 bicycle crunches, 15sec HS-hold
    80 Singles, 15sec HS-hold, 40 bicycle crunches, 15sec HS-hold
    60 Singles, 15sec HS-hold, 30 bicycle crunches, 15sec HS-hold
    40 Singles, 15sec HS-hold, 20 bicycle crunches, 15sec HS-hold
    20 Singles, 15sec HS-hold, 10 bicycle crunches, 15sec HS-hold

    Crunches 1=1

  • 13.2.2019 Sali&Masters Workout

    Tempaus 5x1@60%

    Rive + työntö 5x(1+1)@60%

    Takakyykky 3x2@40% (ylös lujaa)

    Boksi hypyt 20kpl

  • 13.2.2019 Strength

    Back Squat 10RM