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

  • Power Clean & Push Press Strength

    2*2+2 @50%
    4*2+2 @60%

  • Snatch + OHS Strength

    1*1+2 @60%
    1*1+2 @70%
    2*1+1 @80%

  • Snatch Strength

    2*2 @55%
    1*2 @65%
    2*2 @75%
    2*1 @80%

  • Pn-treenit Workout

    Boksilta tempausta kahesta kohtaa, riveä ja työntöä. Tyssäs toiseen pisteeseen ku puotin tangon bokseille ja kolautin peukun. Loput lähinnä pari testinostoa vaan.

  • AF #masu Workout

    AF WEEK 9, Day 3 TEST WEEK

    ACCESSORY:
    2-3 rounds, go by feel and rest as needed between:

    1) 8+8 Bulgarian Squat (load as wanted)
    2) 8-10 Seal Row

    RIR 2

  • Emom #masu Workout

    EMOM 24

    A) 12cal bike
    B) 12 Ring row
    C) 12cal bike
    D) 10 Ring dip

  • AF #masu Workout

    AF WEEK 9, Day 3 TEST WEEK

    CONDITIONING:
    “Rowing Intervals”

    E3MOM x4: 300m Row

    Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

    Last one all out.

  • Metcon Workout

    AMRAP 20
    4-8-12-16…cal row
    30 Double Unders
    4-12 HSPU

    5min rest

    AMRAP 20
    4-8-12-16…cal ski
    3 Wall Walk
    5 Devils Press @2*15kg

  • Accessory Workout

    4 Rounds
    8+8 Front Rack Split Squats
    30s Plank hold
    30s+30s side plank hold

  • Dumbbell Bench Press Strength

    4*10 , RIR 2