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

  • Back squat Strength

    Back squat 5-5-7

  • 6.5.2023 Front Squat Strength

    Set 1 : 3 @ 70%
    Set 2 : 2 @ 75%
    Set 3 : 1 @ 80%
    Set 4 : 3 @ 75%
    Set 5 : 2 @ 80%
    Set 6 : 1 @ 85%
    Sets 7 - 9 @ Build a heavy Single

    Rest 1-2 minutes

  • EASY: Up & down Workout

    45s on / 45s off - 3 rounds
    a) rope climb / lying to standing
    b) t2b / k2e / v-up / tuck up
    c) wb

    Tarkoitus: Pyri tekemään sama määrä toistoja joka kierroksella tai hieman kiristämään loppua kohti.

  • 5.5.2023 Power Clean Workout

    Clean Pull + Power Clean ( Hang under knee )

    Set 1 : 1 + 1 @ 50%
    Set 2 : 1 + 1 @ 55%
    Set 3 : 1 + 1 @ 60%
    Set 4 : 1 + 1 @ 65%
    Set 5 : 1 + 1 @ 70%
    Set 6 : 1 + 1 @ 75%
    Set 7 : 1 + 1 @ 80%

    Go Every 1:30

  • RestDay! Workout

    RestDay!

  • Main site Tuesday 231031 Workout

    For time

    • 25 GHD hip extensions
    • 25 toes-to-bars

    Intermediate option

    • 15 GHD hip extensions
    • 20 toes-to-bars

    Beginner option

    • 10 GHD hip extensions
    • 25 sit-ups

  • Push Strength

    A: Bench Press 3-3-3+
    B: DB Incline Bench press 4set
    C: Dips 3set
    D: Triceps Cable push downs 3set
    E: BB skull cruschers 2set

  • Pull Workout

    A: Weighted ring chin ups Supinated 4x5
    B: SA kb rows 2x15
    C: Forward leaning Db Shoulder flys 2x12
    D: DB biceps curls 2x12
    E: For time:
    5-10-15-20-25-20-15-10-5 Rkb swing @24kg kb

  • EasyWOD 5.12.2024 Workout

    Voima
    E3MOM, 4 rounds
    8+8 single arm kb/db press

    WOD
    16min EMOM
    1.min 6-12 wall ball
    2.min 10-20 plank shoulder tap
    3.min 6-12cal ergo
    4.min rest

  • EMOM12(4rds) Workout

    -3 hpc
    -4 split jerk, alt. leg
    -rest

    *~80% of todays heaviest c&j