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

  • Mobility 22.10 Workout

    2x
    2min/side (total of 8min)
    https://m.youtube.com/watch?v=cbwMCSfQqUY

  • Mobility 21.10 Workout

    Foam Rolling
    2min/ exercise/ leg (total of 12min)
    Front of Legs (quadriceps)
    Inner Thighs (adducturs)
    Outer Legs

  • E.-3 Workout

    EMOM for 18min
    45s active work / minute
    1. SDLHP with KB
    2. DU
    3. KB axe
    4. Burpees
    5. Weighted SU
    6. Rest

  • 20.9.2017 Workout

    5 Sets of the Complex:
    2 Pausing Split Jerks + 1 Split Jerk (No Pause)
    Set #1 – 60% of 1RM Clean and Jerk
    Set #2 – 65% of 1RM Clean and Jerk
    Set #3 – 70% of 1RM Clean and Jerk
    Set #4 – 70% of 1RM Clean and Jerk
    Set #5 – 70% of 1RM Clean and Jerk

  • 18.10.2017 40+ Workout

    3 Sets, not for time:
    100 Meter Double KB Front Rack Carry
    20 Close Grip Dumbbell Floor Presses
    30 Low Banded Rows

  • 191017 Workout

  • Gymnastics Workout

    Unbroken C2B: 4x14

  • EMOM for 16minutes Workout

    Every minute on the minute for 16 minutes
    Even minutes: 15x KB swings (rx 32/24kg)
    Odd minutes: 30x Double-unders/ 60x Single-unders

  • 4.1.2017 Workout

    6 Rounds of:
    AMRAP 4:
    30/20 Calorie Row
    50 DU`s
    AMRAP Box over burpees in remaining time
    Reseult is burpee total reps.
    Rest 2 mins between rounds

    Huomenna Lepo. Aamun tunneille ilmoittautuminen klo 21 mennessä!

  • TTP Engine 2.1.2017 week 1/6 Strength

    135 min
    WU for 15 min

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 37.5 37.5 / 40 40 42.5 / 42.5 45 45 / (47.5 47.5) 47.5

    B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range

    2.Conditioning

    ROWING TEST
    A. 5 minutes for maximum calories
    Result: 91 cal, avg cal/hour 1102
    186/194

    CONDITIONING (MAIN SET)
    A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
    (1) – Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg / 9 8 9
    (2) – Double under / 44 47 47
    (3) – DB Snatch, alternating @ 30/20kg (65/45lbs) > 40 lbs / 8 8 9

    Rest 2 minutes before part B

    B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
    (1) – Box jump @ 24/20″ / 15 15 15
    (2) – Power clean and jerk @ 52.5/35kg (115/75lbs) / 7 8 8
    (3) – Assault bike for calories / 6 6 7

    Total reps A: 189
    Total reps B: 87

    3.Cool Down
    A. Lunge Flow
    B. 5 minute easy jog or walk, nose breathing only

    143/194