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

  • 021023 Maanantai A Strength

    Wendler deadlift progression VK3/8
    5/3/1+
    @75/85/95%

    Count weights from 90% 1RM

    Tulemme tekemään kahdesti läpi Wendlerin 4vk progression. Ensimmäisessä syklissä (vk1-4) käytä maltillista painoa, joka on laskettu (90%1RM). Toisessa syklissä (vk5-8) lisää aloituspainoon 2,5-5kg ja aloita alusta kasvattamalla painoa siitä ylöspäin. Sarjat voi tehdä myös tietysti prosentteja laskematta sellaisilla painoilla ja korotuksilla, jotka tuntuvat sopivilta.

  • Snatch Workout

    E30s x 12

    1 snatch

    60-70% of daily heavy

  • GHR 5 x 3 Strength

    GHR 5 x 3. Scaling option:

  • Front Squat 3x5 Strength

    Etusgyyggäilyä 3x5

  • Floor press triples Strength

    Strength (load)
    Floor press 3RM + AMRAP @ 90%

  • DB Snatches & 1-arm OH lunges Workout

    Metcon (reps)

    AMRAP in 10 minutes of:
    10 DB. Snatches, alt. arms
    10 1-arm OH lunge steps, alt. legs

    M: 22,5kg N: 15kg DB

    Remember this from the onramp?

  • Partner workout Workout

    Metcon (reps)

    AMRAP in 24 minutes of:

    5 Rounds (each)
    16 Air squats
    4 Power cleans 60/40kg
    - then -
    4 Rounds (each)
    12 KBS 24/16kg
    4 Thrusters 60/40kg
    - then -
    3 Rounds (each)
    8 KB Taters 24/16kg
    4 Clusters 60/40kg

    *You go, I go each round. Choose a moderate weight for barbell and kettlebell.

  • WOD Workout

    Workout 1
    In teams of 3
    3 rounds for time
    45 box jumps
    100 double unders / 200 single unders
    21 squat cleans @ 40/60kg

    rest 5 minutes

    Workout 2
    In teams of 3
    3 rounds for time
    30 burpee box step overs
    100 double unders / 200 single unders
    15 squat cleans @50/75kg

  • 6.9.2023 BodyBuilding ( Deload Cycle ) Workout

    30 Minutes Of :

    12 Banded "PeckDec"
    25 Standing Elbows to Knees w/ Band
    14 Hammer Curls w/ DB´S, alternating
    2 Pull-Overs / 6 Strict Pull-ups

  • Shoulder Press Strength

    Every 180s x 5

    5 Shoulder press V.0-1 (2-2-X-1)