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

  • 8.8.2021 Workout

    EMOM 42

    1 minute : 1 Rope Climb
    2 minute : 5 Strict HSPU
    3 minute : 30 Double Unders
    4 minute : 4 TnG Muscle Snatch 50-60%
    5 minute : 30 Russin Twist
    6 minute : 10 Pistols

  • Woehlke Workout

    3 rounds, each for time of:
    4 jerks, 185 lb.
    5 front squats, 185 lb.
    6 power cleans, 185 lb.
    40 pull-ups
    50 push-ups
    60 sit-ups

  • Strength 08-08-2021 Workout

    A1) Front Foot Elevated Barbell Split Squat
    4 x 6-8 each. Rest 60s.
    – Exceed last week’s weight by 2,5-5 kg

    A2) DB Renegade Row
    4 x 10-12 3s down. Rest 60s
    - Exceed last week’s weight

  • Saturday Madness Workout

    With a Partner
    With 30:00 on the clock:
    5k Row
    Remaining time max rounds of:
    50 Double Unders
    20 Power Snatch @42.5/30kg
    10 Burpee Box Jumps

    Goal: 2+rounds ,Challenging effort. Split work however desired.

  • conditioning Workout

    EMOM 16
    M1) 10 Toe to bar
    M2) 10m axl bar walking lunge 59/39
    M3) 10m D ball carry
    M4) REST

    • HR 80-90% (yellow on polar chart)
    • RPE 8, feels difficult but doable
    • choose weights and scales so that you're able to do UB

  • shoulder taps Workout

    accumulate
    60 shoulder taps

    everytime you come down

    10 v ups
    - can be done facing the wall, but make sure you stay as close to the wall as possible to avoid banana form
    - focus on pushing trough the floor when sifting your weight
    - keep your hands just under your shoulders, maybe a but more narrow than you'd like.

  • Pause front squat Strength

    3 min DU practice
    then
    4 rnds, 20s. each, 10s. rest b/w
    Hollow Sliders on bench. Can be done on a rower as well
    Ring Row
    banded step back lunge L
    banded step back lunge R

    Pause front squat
    4x3 @ AHAFA
    leave 3 in the tank
    3 sec pause at the bottom

  • Päivän treeni 7.8 Workout

    LÄMMITTELY
    Amrap10
    • 5 x alaspäin katsova koira
    • 5x/puoli konttaus asennossa käden vienti ali ja avaus ylös
    • 5 x/puoli rintalihaksen venytys päinmakuulla

    Vastuskuminauhalla:
    • Rinta
    • Selkä
    • Olkapäät

    PUNNERRUKSEN VARIAATIOT
    2 x 40s./20s./ liike
    2min lepo liikkeiden välissä
    • Normi
    • Leveä
    • Kapea
    • Timantti
    • Hspu
    • Toispuoleinen punnerrus

  • Warm up Workout

  • Friday 6th August 2021 Strength

    strength

    Clean
    Advanced: 7*1@75%last sesssions weight
    3*5 front squat @75% last sessions weight
    Novice: 5 sets of 1 hang power clean+1 front squat@last weeks weight

    workout

    10-8-6-4-2
    power cleans
    Row cals*2

    afterparty

    250 calf raises standing on a plate in as few sets as possible