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

  • Deadlift Strength

    Every 2,5 min for 5 times
    5 deadlifts @75% of 1rm.

  • 9.6.2020 Strength

    Deadlift (Heavy single of Day)

    9-7-5-3-2-1

    Send off 3:00

  • 4x 8min EMOM: Workout

    8min Emom:
    A) Row
    B) 20 Air Squats.
    Rest 1min.

    8min Emom:
    A) Bike erg
    B) 10-20 Push ups.
    Rest 1min.

    8min Emom:
    A) Ski erg
    B) 5-15 Pull-ups.
    Rest 1min.

    8min Emom:
    A) Echo bike
    B) 10-20 Sit-ups

  • Clean and Jerk Strength

    emom 8
    2 clean&jerks @60-80%
    (squat clean + split jerk is what we want to do)

  • Handstand push up week 3 Workout

    Handstand push up week 3
    10 Min EMOM
    4-8 Kipping hspu

    Same as last week but try to add one more rep each min if possible. If last week was inconsistent then stick with a maintainable number.

  • Amrap 10 // Ascending reps Workout

    Amrap 10

    2-4-6-8-10 etc..
    Hang DB snatch alternating
    Alternating lunge steps (DB edessä)
    After each round 20 DU / 30 sec DU practise/ singles

    L1: 22,5-20/ 15kg
    L2: 25/17.5kg

  • Deadlift 5x3 Strength

    DL

    3 - 3 - 3 - 3 - 3+
    80-85%, rest 3-4min

  • Deadlift 5x3 Strength

    DL

    3 - 3 - 3 - 3 - 3+
    80% DL max, rest 3

  • "Lappilainen koulumatka" Workout

    In Teams of 3

    3x3x30s SKI for max cals

    3 min vaihto ja lepo

    3x3x30s ROW for max cal

    Jokainen suorittaa 3 kertaa 30s sprintin, lepoaikaa jokaiselle jää 1 min sprinttien välissä. Suorituksen teho 85-95% max.

    Tulos on yhteenlasketut henkilökohtaiset kalorit/laite.

  • Snatch Strength

    Every 1.5 min for 9 mins (6 sets)
    2 squat snatches @60-80%.
    Sharp and good quality lifts. not max weights.