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, work up to heavy 5RM (aim for heavier than last week)
    +
    1x9 @ about 72,5% of 1RM

  • EMOM x 32 Workout

    EMOM x 32
    1) bike
    2) 40-60m s.a farmer carry
    3) ski
    4) 20-50 DU

  • Snatch Strength

    E1.30M x 8

    1 snatch Up to 1RM. Start 70-75% of 1RM.

    Nousu päivän maksimiin. 2-3 ensimmäistä sarjaa voi tehdä myös kakkosina.

  • "Chasin' Waterfalls" Workout

    4 Rounds For Time:
    30/24 Calorie Row/ 21/15 Calorie Assault Bike
    30 Wallballs
    30 AbMat Sit-ups

  • 4 x AMRAP 4 Workout

    4 x AMRAP 4

    1)
    10/8cal row +
    10 up& down

    2)
    30 DU
    10 Double Db/ or Kb stoh

    Rest 3min between sets

  • Push Press Strength

    E3M x 5

    2 x 5 V.2-3
    3 x 3 V.1-2

    Sarjat huomioiden toistoreservi. Pidä toistojen laatu hyvänä. Ei touch & go sarjoja.

  • Clean & Jerk Strength

    Every 1.20min x 8
    2 Sets: 1 C&J @75-80%
    2 Sets: 1 C&J @80-82,5%
    4 Sets: 1 C&J 82,5-85%

    Huom!
    Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

  • Push press 4x3 V2 Strength

    Every 3 minutes x 4

    Push press 3 reps V2

    -lepo 2-3 min välissä
    -eka viikko joten jätä varoja

  • 160924 Maanantai A Strength

    Back squat
    3-3-3 work up to heavy (2 RIR)
    Then 1x max reps (-2) @80% H3

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
    2) 5-10 Passthrough (Parallettes/KB)
    3) 5+5 Hanging Scapula Camshafts
    4) 10m Dragon Squat
    5) 10-15 Double KB Snatch (from hang)
    6) 3-6 Jefferson Curl