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

  • 6.9.2021 Strength

    Deadlift

    1 x 10 x 50%
    1 x 8 x 60%
    1 x 6 x 70%
    1 x 3 x 80%
    2 x 1 x 85%

    No TnG. No Letting Go.

  • Nanorosso 14.09.21 Workout

    For time
    10 8 6 4 2
    Ring mu
    Alternating devil press 24kg
    Dumbell box step up over 60cm

  • Bench press Strength

    Bench press
    - 4x3 + AMAP, last set 5 reps

  • 6.9.2021 Strength

    3 Front Squat + 5 Back Squat

    6 x ( 3 + 5 ) @ 50 - 60% of BS

  • Nanorosso 10.09.21 Workout

    Amrap 18
    Buy in:30 cal assault bike
    Directly to:
    8 deadlift 100kg
    5 strict pull up
    3 wall walks
    At minute 5/9/13-12 cal assault bike

  • 6.9.2021 Workout

    Warm Up

    Row 6 minutes

    Then Squat Mobility 10 minutes.

  • Amrap 15 Workout

    15 cal row
    15 wallballs

  • Reidet tuleen Workout

    10 kierrosta ALL OUT for time
    10 punnerrusta
    10 DB thrusters 2x20kg
    10 cal assault bike

  • Saturday Accessory and Cool down Workout

    Accessory Work
    3-4 sets
    10+10 birddogs @ 1 sec pause at reach
    10+10 side plank dips @ 1 sec pause at top
    20 deadbugs with straight leg
    rest 1 min

    Cool down
    2-3 min light cardio
    1+1 min leg across strech
    2-3 min upper back smash with roller
    2+2 min trapezius area with tennis/lacrosse ball

  • Optional Extra accessory before hitting midbody/bodycontrol work. Workout

    Bar Muscle Up training for 10-15 minutes

    2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
    fiilis et lantion ojennus nostattaa suo ylöspäin
    2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
    3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
    tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
    ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
    Banded Bar Muscle ups 3x3-5 reps, rest 1-2 min bwn
    JOS FIILIS ET VOIS LÄHTEÄ MUPPI NIIN TÄRÄYTÄ MENEMÄÄN!
    Joilla menee jo bar muscle up niin teet swing, turn with rings, jump bar mu ja sit 3x3-5 repps of bar muscle ups.