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

  • Thruster & Echo Workout

    20min emom

    1. Thruster 10 reps 40kg
    2. Echo bike 10-12 cal

  • Painonnosto, marraskuu, tempaus Workout

    Lämmittely
    3 kierrosta:
    A1. Zombi press 2 x 6 - 8
    A2. Sotss press 2 x 6 - 8

    Pääliikkeet
    Sarjat 3
    Palautukset: 120 sek
    B 1.Tempaus alle meno räkistä x 2 (vara 2 - 3)
    B 2. Tempaus pukeilta, polven yl. x 2 (vara 1 - 2)
    B3. Tempaus riipustusta polv. alap. + matala riippua + lattia 1 + 1 + 1 (vara 1 - 2)
    C. Takakyykky kontrastivoima 1 + maks reps, joss 1 kuorma vara 2 - 3 ja 3 minuutin jälkeen maksimi toistot noin 20 - 30 % kevyemmällä kuormalla.

    Esim. 140 kg ykkös nosto ja 110 kg maksimitoistot.

  • Covid games 2020 Workout

    Bench 1 RM
    5 min Amrap
    10-8-6-4-2
    Devil press 2 x 18
    Viivajuoksu
    5 min rest
    5 min
    5-4-3-2-1
    50-60-70-80-90
    Squat clean
    Box over
    10 min rest
    10 min
    20 cal ski
    20 gtoh 40 kg
    20 kb swing
    3 muscle up tai 18 pull up
    20 HSPU
    20 Bob

  • Smolov W11 D3 Strength

    Back squat

    1 x 3
    1 x 3
    1 x 3
    4 x 3

  • Muscle & Power, AV 2 Strength

    Romanian deadlift 16-13-10 reps

  • "The Spins” Workout

    For Time:

    30/24 Calorie Assault Bike
    100 Double Unders
    30 Kipping Handstand Push-Ups
    100 Double Unders
    30/24 Calorie Assault Bike

    On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

    Kilos – (22.5/15)

  • Squat clean Strength

    Squat clean

  • Mave Strength

    Maastaveto

  • Gymnastics + weightlifting + core Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 26

    2.WL
    A. Build up to heavy in 8 minutes:
    3 TNG clean

    B. Build up to heavy complex in 8 minutes:
    2 Push jerk + 2 TNG Split jerk
    - 45 50 52.5 55 kg

    3.Conditioning
    - Not done

    4.Core
    8 x 20 s. on, 10 s. off:
    Hollow hold

  • 5/11/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(18)
    WRK 2:00 REST 1:00 x6
    10 push ups
    10 russian kettlebell swings
    25 jump rope or double unders

    Finisher
    50 double crunch
    1:00 hamstring stretch