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

  • Onsdag 13/2 Workout

    10min amrap c&j @62kg
    +
    10min emom
    10 burpees

  • Skillmill runing intervals Workout

    4x
    3min Run (easy 8km/h)
    30sec Rest
    2min Run (moderate 10-11km/h)
    30sec Rest
    1min Run (hard >12km/h)
    2min Rest
    Score the distance

  • FS/BS program Strength

    6x2/4@100%

  • 12.2.2019 Session Two Workout

    "Hammer"
    Five rounds of:
    60/42,5kg Power clean, 5 reps
    60/42,5kg Front squat, 10 reps
    60/42,5kg Jerk, 5 reps
    20 Pull-ups
    Rest 90 seconds between each round

  • Row conditioning Workout

    On the 0:00 - 21/15 Calorie Row
    On the 1:30 - 18/13 Calorie Row
    On the 3:00 - 15/11 Calorie Row

    On the 5:00 - 21/15 Calorie Row
    On the 6:30 - 18/13 Calorie Row
    On the 8:00 - 15/11 Calorie Row

    On the 10:00 - 21/15 Calorie Row
    On the 11:30 - 18/13 Calorie Row
    On the 13:00 - 15/11 Calorie Row

  • 6 rounds Workout

    "Shut Down"
    On the 4:00 x 6 Rounds:
    12 Dumbbell Power Snatches (50/35)
    12 Burpees Over Dumbbell
    12 x 10 Meter Shuttle Runs

  • EMOM x11 Workout

    1 Squat Snatch

    Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
    Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
    Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

  • Snatch Workout

    High Hang Pausing Squat Snatches
    On the 1:30 x 4 Sets: 2 Reps

    Loads Progress: 50-55-60-65%

  • Snatch balance Strength

    5 Reps @ 40%
    4 Reps @ 50%
    3 Reps @ 60%
    2 Reps @ 70%
    1 Rep @ 80%

    Percentages Based Off Your 1RM Snatch

  • MAKIA HIIT 1M3 Workout

    4 liikettä / 4 kierrosta. 20 s on/20s off.

    Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

    LIIKKEET:
    1. punnerrus
    2. vatsa
    3. kyykky
    4. yleisliike