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

  • 24.1.2021 Workout

    AMRAP 8

    8 Hang Power Clean 50/37,5
    10 Bar Facing Burpees
    12 TTB

  • Accessories Workout

    3 Rounds For Quality:
    8-10 Strict Pull-ups
    10 Barbell Bent Over Rows
    60m KB/DB Farmers Carry 2x30-35/20-25kg
    - This is grip work, NOT time. Go until failure on Farmers Carry.
    - You must be able to go at least 30m unbroken.

  • "Tinman" Workout

    Open Prep
    AMRAP 20:
    20 DB Hang Clean & Jerks 22,5/15kg (alt. arms every 5 reps)
    20 Lateral Hops Over DB
    15m Single Arm OH Walking Lunge
    1:00 Rest btw rounds

    During the rest, check your current intensity level and adjust from there. Work to keep efforts consistent throughout.

  • UFT101115 Strength

    weighted pull ups 5x5
    weighted dips 5x5

  • Tempaus ja työntö Workout

    Lämmittely:
    Availut: kylkimakuulta rangan kierto, pitkä askelkyykky asento ja rangankierrot, polvi-kyynärmakuulta rangan kierto, jefferson curl. Tukiliikkeet: seinäkyykky, facepull, olan ulkokierto. Lämmöt ylös laitteella.

    Tangolla: rinnalleveto,

    I) Tempaus riipusta raakana, tempaus nivuselta/riipusta kyykkyyn, valakyykky 4x2+2+2 40-60% (teknisiä, hyviä ja helppoja toistoja)

    II) Rinnalleveto 4x3 40-60%

    III) Työntö niskan takaa saksiin 4x3 40-60%

    IV) Tuulimylly kahdella kuulalla 3x5 o/v

    V) Kylkilankku painolla 3x5 o/v

    VI) Dragon Flag 3x3-5

  • Rest/Basic conditioning Workout

    60min Walk HR 50-60%

  • Split Jerk Strength

    8 Sets Of Split Jerk
    Set 1: 3 @75%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @80%
    Set 6: 1 @90%
    Set 7: 1 @90%
    Set 8: 1 @90%
    - Rest 2-3 min btw sets.

  • Squat Clean Strength

    8 Sets Of Squat Clean
    Set 1: 3 @75%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @80%
    Set 6: 1 @90%
    Set 7: 1 @90%
    Set 8: 1 @90%
    - Rest 2-3 min btw sets.

  • Warm Up Workout

    3 Rounds
    Running
    1:00 Slow
    :40 Moderate
    :20 Fast

    2 Rounds For Quality
    1:00 Wall Sit
    :30 HS Hold
    20 Alt Lunges

  • Endurance WOD Workout

    For time:
    Partition as you like:
    150 wall balls 9/6 kg
    200 KB swings 24/16 kg
    3000/2500 m row or bike 6000/5000 m

    40 min timecap.