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

  • Hard routine Strength

    140 min
    Warm up for 15 min

    1.Strength
    A. Back squat
    Heavy set of 5
    - 45 55 65 70 70 70 kg

    B. Push press
    Heavy set of 3

    2.Metcon
    10 x 2.5 min on / 1.5 min off:
    A.
    10 Cal ski
    12-15 Chest to bar > 10
    5 Devil's press 50/35 lbs > 30 lbs
    Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 cal

    B.
    15 Cal Bike
    2 Rope climb
    8 Box jumps 30/24
    Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal

    3.Accessory
    A. Hip flows + shoulder CAR's

    B. EMOM7: abs

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    6.75 km
    Avg. 6.43 min/km
    HR 130/150

  • COOL DOWN Workout

    Thoracic Flow 2.0 video and Kangaroo Flow video

  • B. Hang squat clean Workout

    find your daly max HSC

  • Rowing intervals Workout

    80 min
    Warm up for 10 min
    1.Rowing intervals
    10 x 1000 m, rest 90 s. bs.
    Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
    Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
    HR: 159/180
    Cool down for 5 min

  • 21.3 Workout

    Last open workout.

    Post scores to official workout

  • Warmup Workout

    3 Sets - Not for Time
    5 Single Leg Kettlebell Deadlift
    10 Side Plank Clamshells/side
    20 Windshield Wipers (10/side)
    *slow controlled movements with purpose to warm up and activate

  • 18.11.2019 Strength

    Bench press
    4-4-3-3-2

  • Henkeli 030220 Strength

    ** Jerks, squats, Broad Jumps and accessory.**

    8x1 split jerk form rack or blocks.
    85-105% max. (voit tehdä esim pyramidina)

    Back squat 6x2

    10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

    3 rds:

    5+5 turkish get up
    5+5 käsipainosoutua punnerrusasennossa. hidas, kontrolloitu liike, pyri pitämään lantio stabiilina, ettei se lähtisi kiertymään liikkeen mukana

    Mark your split jerk weights here 👇🏻

  • Bike, Double unders and pullups Workout

    For time

    • 12/10/8/6/4/2 Cals @ assault bike
    • 42/36/30/24/18/12 Double unders
    • 12/10/8/6/4/2 Pullups