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

  • 4.7.2017 LM&KK Workout

    For Time
    21 thrusters 42,5/30kg
    400 m sprint
    3 minute rest
    15 thrusters 52,5/35kg
    400m sprint
    3 minute rest
    9 thrusters 60/42,5kg
    400m sprint
    3 minute rest
    6 thrusters 70/47,5kg
    400m sprint
    3 minutes rest
    3 thrusters 82,5/60kg
    400m sprint

  • OPEN GYM 7/1 (8:00am-9:30am) Workout

    Open gym Saturday 7/1 (8:00am-9:30am)

  • Tabata`s LM Workout

    With a Running Clock

    Tabata Deadlift 85/60kg
    Tabata Hang Power Clean 60/42,5kg
    Tabata Front Squat 40/30kg
    Tabata Push Press 30/20kg

    1 minute Rest between exercises

    Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 32 intervals. Score is total number of reps completed in all intervals.

  • EMOM's Workout

    Emom 12:
    Odd: 5 DL (80-85%)
    Even: 5 narrow grip bench press ( as heavy as possible)

    Rest 2 min

    Emom 10:
    Odd: 3-10 strict c2b
    Even: 2-10 strict ring dip

    Rest 2 min

    Emom 8:
    Odd: 8-20 ring push-up
    Even: 10 barbell Bentover row ( lay on bench)

  • Mobility Workout

    LAX Ball Roll Traps, Shoulders – look for the knots!
    Dowel Shoulder, Fig 8’s, Behind head Press.
    Scap Pull-ups, passive hang each rep
    Banded Hip (kneeling, stretching hip flexor on back leg)
    Active Pigeon
    Reverse Lunges

    10
    Do a warm up set of BB OH Press

  • Kisaverryttelyt Workout

    Tempaus kisaverryttelyn tapaan jätetään n. 5 kg alle viimeisen verryttelypainon .
    Työntö kisaverryttelyn tapaan jätetään n. 7,5-15 kg alle viimeisen verryttelyraudan
    TakaKyykky kolmosia työntörautaan saakka 4 x 3
    Selkää ja vatsaa kevyesti

    Tempaus :Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, ( 93%1 )

    Työntö :40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1

  • WOD 29.6 Workout

    WOD (S):
    Teams of 3
    1800m row (alt. every 200m)
    180 wall ball
    120 push ups
    90 burpees
    60 KBS 32/24
    30 pull ups

    *After row, 1 person working, 1 person hold, 1 person rests.
    WB: wall sit
    pushup: ring plank
    burpee: plank
    KBS: farmerwalk hold
    pull up: bar hang

  • Tempo Deadlift Strength

    3x6 Tempo Deadlift 32X1

    Keep the barbell just above the ground for 2sec.
    Same weight in all sets.

  • Torstai 22.6 Workout

    EMOM 18
    Odd: 2 push jerks
    Even: 2 split jerks
    add weight during the sets.
    Start around 40% of weakest lift.

  • Back squat Strength

    3x3
    Rest 3 min btw sets. Go btw 85-90%