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

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Bench Press
    5 @ 9 RPE (-5%) (Load Drop)
    75% 1RM 5 reps
    80% 1RM 5 reps
    80-85% 1RM 5 reps
    75-80% 1RM 5-5 reps

  • AMRAP 6 min Workout

    6 min AMRAP:
    10 Burpee Over Bar -> bodybuilder over bar
    10 powerclean 95/65 -> 65/45 kg

  • Bænk Workout

    Lav 3 x 10 med valgfri kg

    Kg is score

  • 13.5.2019 Masters EM Workout

    Rive+ työntö 2+1@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

    Työntöveto 1x3@95%, 1x2@100%, 3x2@105%

    Etukyykky 5x2@70%,

    Lisapainolankku 3x30sek

  • Lepopäivä Workout

    Tunnin huolto hommia jaloille ja ala selälle.

  • Wall Street Workout

    3 Rounds:
    800m Run
    40 Kettlebell Swings (24/16kg)
    40 Wallballs (20/14lbs)

    • Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus..

  • Deadlift doubles Strength

    Work up to a set of 2 reps with 90-92.5%

    Use belt, remember safety!

  • Takomo Next Level Workout

    A.) EMOM 2 x 5
    Power clean + 2 FS + split jerk

    -toka viikko ja prossat 80-85% 1 RM
    -voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

    B.) For quality:
    40/32 cal Ski
    40 T2B
    40m HS walk

    TC:10 min

    C.) EMOM 10
    8 BJ overs + 6 (3/3) DB snatches alternating 32/22,5kg

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 1000 m @ max effort
    1:2 rest each interval

  • 29/03/19 Workout

    Amrap 15'
    10 Mt - D Ball Bear Hug Carry 60/40
    20 Wall Balls (20/14)
    10 Devil Press 2X 22,5/15