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

  • Open 15.1 Workout

    9 min.

    15 varpaat tankoon
    10 maastaveto 52,5/35 kg
    5 tempaus 52,5/35 kg

  • Back Squats Strength

    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *If you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

  • Wall balls, db snatches and rowing Workout

    21 minutes, on the minute:

  • Back Squat Workout

    4 Rounds:
    In a 30 sec window max reps @70%
    Rest 1:30min

  • Turkish Get-up 1RM Strength

    15 min: find your 1RM Turkish get-up

  • 36min EMOM: Workout

    1) Monostructural
    2) 10KBS + Box over Jumps
    3) Rest

  • Sweat it off Workout

    7 rounds, 30sec ON, 30sec OFF:
    1) Row
    2) Shuttle run
    3) Burpee

  • Increase Your Pull Up Strength Workout

    Choose one of the following Pull Up variation
    * Ground Row (5x5r)
    * Bent Arm Chin Hang (5x30s)
    * Negative Pull Up (5x5rx10s)
    * Pull Up (5x5r)
    * L-Chin Up (5x5r)

    Perform with the coupled mobility exercise. Focus on proper technique and full range of motion.

  • ”Macho Man” Progression 2 Workout

    E3M 30MIN

    6 - 6 - 6

    RX 50/35kg
    or
    @37% C&J

  • keskivartalojumppaa Workout

    tee omavalintainen keskivartalotreeni