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

  • 29.10.2023 "Bear Complex" Strength

    "Bear Complex"

    5 Rounds For Load

    Complete 7 Unbroken Sets of this Complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press bhd Neck

    *Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
    *
    Time 25 minute.

    ...next Deload...

  • 2.7.2023 Shoulder Press Strength

    Build in 15 minutes 2RM

  • 161023 Maanantai A Strength

    Wendler deadlift progression VK 5/8
    5/5/5+
    @65/75/85%

    Count weights from 1RM (or 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 (tai laske prosentit 1RM) ja aloita alusta kasvattamalla painoa siitä ylöspäin. Sarjat voi tehdä myös tietysti prosentteja laskematta sellaisilla painoilla ja korotuksilla, jotka tuntuvat sopivilta.

  • EMOM10 Workout

    EMOM10
    odd: 30 kb swing 32/24kg
    even: rest

  • Bench press Workout

    4 x E2MOM
    6+6 double db top down bench press
    - leave 2-3 reps in the tank

  • Snatch Complex Workout

    Every 2min x 5
    1 Snatch high pull + 2 Hang power snatch V.2

    (n.65-75%)

    Huom! Toistot pitää olla teknisiä ja sarjat voi tehdä nousevalla painolla.

  • Double trouble Workout

    Metcon (reps)

    4 rounds, 3 min on/1 min off:

    A )
    10 Double DB. Snatch
    5 Man makers with DB’s
    M: 20kg N: 10kg DB’s

    B )
    5 KB Cleans, R
    5 KB FS, R
    5 KB Cleans, L
    5 KB FS, L

    M: 32kg N: 24kg

    Alternate between A & B.

  • "The Dork" Workout

    ”Dork”

    Metcon (time)

    6 Rounds for time of:
    60 Double-Unders
    30 Kettlebell Swings (1.5/1 pood)
    15 Burpees

    Timecap: 25 minutes

    Accessory:

    Spend 20-30 minutes stretching

  • EMOM workout Workout

    Metcon (quality)
    EMOM for 24 minutes of:
    1) 4 Push press 80/50kg
    2) 8 CTB pull-ups
    3) 12 Box jumps 24/20”

    Accessory:
    4 rounds:
    25 band press - light
    10-30s Ring hold top
    25 seated band pull - light
    10-30s Ring hold bottom

    Rest as needed.

  • Double Tabata Workout

    Metcon (reps)

    Tabata calories bike
    Rest 4 minutes
    Tabata calories row

    *”Tabata” interval:
    8 Rounds, 20s on/10s off.
    **Score: total calories