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

  • Extra Credit 14-09-2019 Workout

    5-10 Minutes of Cyclical Recovery Work OR Make up an extra credit session missed from the week.

  • WARM UP // Row and stretching Workout

    This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

    4-5 Rounds

    • 500m Row
    • 2 minutes of mobility/stretching/Accessory

    Focus on your weaker points/Points used in todays WOD

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    4x500m Row (nose breathing only)

    60sec rest

    RPE 3

  • "SLEDGE RACE" Workout

    With partner, for time:
    50 Deadlift 60/40kg
    30 T2B
    120m Skillmill sled push with 6
    40 Deadlift 80/56kg
    30 T2B
    100m Sled push with 7
    30 Deadlift 100/70kg
    30 T2B
    80m Sled push with 8
    20 Deadlift 120/84kg
    30 T2B
    60m Sled push with 9
    10 Deadlift 140/100kg
    30 T2B
    40m Sled push with 10

    Split the reps as you wish.

  • 11.9.2019 Strength

    Back Squat

    1x5@70%
    1x5@75%
    1x2@80%
    1x2@85%
    1x2@90%

    3 x 1RM (kolmella yrkällä maksimi tohon päälle)

  • 12.9.2019 Workout

    Open 14.4.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 20 lb. to 10-foot target
    30 cleans, 135 lb.
    20 muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 14 lb. to 9-foot target
    30 cleans, 95 lb.
    20 muscle-ups

    (Svartbox salin ohjelmoinnissa)

  • Shoulderpress 1REP MAX Strength

    Shoulderpress päivän maksimi

  • WOD Workout

    25/20 cal Bike
    200 m Farmer Carry (50/35/20)
    50 Deadlift (BW/-25)

  • WOD Workout

    4 rounds for time;
    15 Power Snatch @ 35/25kg
    15 Burpees Over the Bar

    Rx+: 42.5/35kg
    Timecap: 12 mins

  • Strength Strength

    Overhead squat heavy Double
    - in 15 mins find the daily max
    - 2 mins rest btw heavy sets
    Beginner option :
    5x5 reps with moderate weight , work on technique