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

  • 14 - 17 V voima Strength

    10 min time, find your 3 position clean (rep max)

    3 position is: pockets, above knee, below the knee

  • 14-17 V Voima Workout

    10 min EMOM

    Snatch dead lift + Snatch pull + Snatch 70-80 % of 1 RM

  • Strengh Strength

    Strict pull up 5x4

  • Strengh Strength

    Barbell FR lunges 4x15m

  • WOD Workout

    2 rounds
    10 DB Burpee @2x22,5kg/15kg
    7,5m DB bear crawl
    10 DB Frt Squat @2x22,5kg/15kg
    7,5m DB bear crawl
    10 KB USA swing @32kg/24kg
    7,5m DB bear crawl
    5 WallClimb

  • COOL DOWN Workout

    5min Row/Run

  • Optional accessory Workout

    GYMNASTIC STRENGTH

    EMOM x4

    10sec Flutter Kicks, 50sec rest video

    RPE 4 to 4+

  • Extra Credit 03-10-2019 Workout

    2:00 of Foam Rolling Quads (60s each)
    3:00 of Parasympathetic Breathing

  • 10/2/19 Workout

    Warm up of the week 9/30-10-2
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Intervals(20)
    :15 on :15 off :15 on :15 off x5
    toe taps
    alt plate push ups
    high knees
    squat hold

    Finisher
    50 crunches
    1:00 min bf stretch

  • Ninjat 14-16v Voima Workout

    HSPU-voima:

    3 x 3 tiukka HSPU tai negatiivinen

    Sen jälkeen boxilla deficit 3 x 3-6 toistoa