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

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF
    alt A and B

    A.AMRAP of
    10 Shoulder to Overhead 50/35kg
    10 Toes-to-bar

    B.Max Calories

  • Deadlift Strength

    40% x 5
    50% x5
    60% x 5

  • 4-5 Rounds for quality Workout

    10/10 single leg box step up. Load if you like with KB
    10 strict toes to rings
    5-8 strict chin up

  • Clean EMOM Workout

    12 Min EMOM
    Build up from 70%
    1 rep each min.
    Squat clean

  • Quarterfinal 24.1. Workout

    Quarterfinal 24.1

    4 kierrosta

    1min raaka tempaus 61/43kg
    1min kp boksillenousu
    1min soutu
    1min lepo

    2 kp 22,5/15kg

    Skaalaa painot sopiviksi, tempauksissa paino on sopiva kun teet sujuvia ykkösiä.

  • Back squat Strength

    Up to daily max in 18min.
    Nouse päivän maksimiin. Alla on lähestymissarjat mitä voit hyödyntää.

    1 x 5 @30-40%
    1 x 3 @50-55%
    1 x 2 @60-65
    1 x 2 @70-75%
    1 x 1 @80-85%
    1 x 1 @90-95%
    1 x 1 @+100%

    Palautukset: → 1–2 min (kevyemmät sarjat) → 2–3 min (70–85% sarjat) → 2-3min ennen 90% ja maksimia

  • Snatch Strength

    E1.40M x 6

    1 x 2 @70-75%
    1 x 2 @75-80%
    1 x 1 @80-85%
    1 x 1 @85-90%
    1 x 1 @90-95%
    Up to new 1rm

  • Kipping HSPU tech Workout

    15 Mins Working on HSPU technique

  • Kankkukiusaus Workout

    3-4 rds
    40m DB walking lunges
    3 legless rope climb

  • AMRAP 20 Workout

    AMRAP 20

    1:00 plank hold
    15/10cal machine
    10 push press@50/35kg