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

  • Grunt work Workout

    4*
    10* weighted Pull Ups
    10* weighted bar dips
    TC: 20'

    4*
    10* Renegade Row DB
    20* DB DL
    10* DB Thruster
    20* DB Lunge
    1' rest BTR
    TC: 25'

  • Muscle & Power, AV2 Strength

    Sumo deadlift 1 RM, then 3 sets normal DL with 50%, choose reps

  • Ring work Strength

    Ring work, based on Level, choose appropriate:

    3x5 Weighted Ring Dip
    3x5 Ring Dip Negatives
    3x Max Ring Hold
    3x Max Box/station Hold

  • 24.4.2019 Masters EM Workout

    Rive 5 x 3@75%

    Työntö 5x3@75% (pukit)

    Etukyykky 5x2@70%

    Työntöveto 5x3@90%

    Lisapainolankku 4 x 45 sek

  • Metcon Workout

    • 9 Min AMRAP of:
    BB Thrusters (Heavy) 12 reps
    Legless Rope Climb 3 reps
    (Heavy = > 50/35Kg)

  • Back squat Strength

    5x5 Back squat, 3 min rest btw sets

  • Snatching Strength

    Find daily technical max:
    Hi-hang squat snatch + OHS

    4 sets:
    3 squat snatch. No tng but dont drop bar.

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Squat Snatch
    Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
    di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

  • Run Row 10*E7MOM Workout

    400m run
    500m row

    10rounds every 7min

    RPE target 4

  • Takomo Next Level Workout

    A.) Hang snatch
    Heavy single in 20 minutes

    B.) 4 rds for practise
    14 pistols
    12 T2B
    10m HS walk

    -t2b muokkaus: ota toistomäärä joka menee läpi UB tai korkeintaan yksi breikki. HS walk myös sellanen matka joka menee UB.

    C.) VO2Max progression week 3:

    1 min on, 1 min off x 8
    Max calories on Ski erg
    -ei all out, mutta todella kova vauhti kumminkin, sellanen 90-95% effort joka pystytään pitämään ainakin lähes samana koko treenin läpi.