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

  • EMOM 10 Workout

    20 WB 10kg even min
    10 strict PU uneven min

  • Negative pull ups Strength

    5x5 negative pull ups, 3 sec down

  • CONDITIONING Workout

    4x4min, 2min rest between
    (A+B+A+B)

    A: Run 400m + remaining time
    AMRAP of: 5 Power Snatch, 10
    Push-Up, 15 Air Squat

    B: Row 500/400m + remaining
    time AMRAP of: 24 DU, 6
    Thruster

    Overall RPE 4, very heavy
    breathing.
    Target: 2+ rounds both AMRAPS

  • Back Squat Strength

    BB back squat

  • 1.4.2014 Strength

    Strength

    1) Every 30 seconds for 5:00 (22 total reps): 2 Deadlift, 100kg

    2a) Kettlebell pushup with plat: 1x8, 2x5 15kg, 2x3 20kg 60 sec.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    2b) Strict Weighted Pull-ups: 1X8 @ 5kg, 2X5 @ 12kg, 2X3 @ 15kg – rest 60 sec.

    Notes: 2a & 2b should be performed in alternating sets.

    Metcon

    AMRAP 15'

    Push press 15kg 48 reps
    Run 200m

  • 9/28/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(24)
    WRK 5:00 Rest 1:00 x4
    10 pop ups (sit to a bench or chair then jump up)
    10 ground to overhead
    10 hrpu
    100m farmer's carry, odd object, sandbag carry etc.

    Finisher
    100 temper tantrum
    1:00 quad stretch

  • Ke 2.4. Strength

    Hyvät lämmöt päälle polevn/polvitaipeen takia ja sitten menoksi.

    A1) Back squat 5x3, min. 85% maksimista. (85% on noin 76,5kg)

    77,5, 80, 80, 82,5 ja 85kg. Outoa oli, että 85 ei tuntunut oikeastaan yhtään raskaammalta kuin 77,5? Tiukkoja settejä kaikki, voimat vaan vissiin kasvoi tehdessä :D

    A2) Back squat 5x10 tempo 2020

    Ihanat viisi settiä, tuli kyllä paha olo. Tangossa 50kg, olis ehkä voinut olla enemmänkin kun loppua kohden helpottui.

    B) Amrap 10, syke 177-187
    300m row
    10 burpee
    10 DB split clean (tosi outo???)
    10 DB push press

    Tää oli kiva, mutta hönkäilin liikaa. Käsipainot oli noin 12,5kg kappale ja toi rive tuntu aivan tosi hullulta?! Hieno tulos 2 kierrosta+300m+10 burpeeta.

    Loppuun pari eri vatsaliikettä, sitten loppui aika.

  • Strength - Deadlift, bench press, push press Strength

    Total 90min:
    WU: 1000m row, 3 rounds: 20 KB snatch 10kg, 10 situps, 10 air squat
    Mobility

    Deadlift on a plate, Wendler week 2
    Narrow bench, Wendler week 2
    Push press, Wendler week 2

    1000m row, mobility

  • 25.4.25 Strength

    Chin up + ring dip

    A)
    3x6 chin up (vastaote)

    B)
    3x6 ring dip

    • vuorotellen a&b
    • käytä kumpparia jos tarvii

  • Ninjat 14-16v Voima Workout

    5 x 1 ring pull up / strict MU

    5 x max time ring support hold

    5 x max time L-sit hold on a box