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 12 Workout

    4 Burpee + 1 Hang Snatch

    @ 75 %

  • DEATH BY BAR OVER BURPEE Workout

    01 : 00 = 2 BOB
    02 : 00 = 4 BOB
    03 : 00 = 6 BOB
    04 : 00 = 8 BOB
    .
    10 : 00 = 20 BOB

  • RUN Workout

    1,5 km run for time!

  • Front squat 6-6-4-4 Strength

    Front squat 6-6-4-4

  • Back Squat 1. Strength

    8 x 65%
    2 x 6 x 70%
    5 x 75%

  • Deadlift Strength

    4 - 4 - 4 - 4

    Deadstop*

    TM (1 rep reserve every set)

  • Shoulder press Strength

    Shoulder press
    75% of 90% 1RM x 5 reps
    85% of 90% 1RM x 3 reps
    95% of 90% 1RM x 1+ reps

    *Percentages counted from 1RM are
    67,5%
    76,5%
    85,5%

    *Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • 2-position snatch Strength

    2-position snatch (from the knee and then from the floor)

  • EMOM 36 Workout

    Working for 36 Mins;

    1. Row 15/10 CAL
    2. 2-8 Strict Pull up
    3. 10 Hollow Rock
    4. 1-3 Rope climbs
    5. 30-50 DU's or 40 sec practice
    6. Rest

  • “The Horrible Hundred” Workout

    Aikaa vastaan:

    • 25 maastaveto (N 80kg / M 100kg)
    • 25 rinnalleveto+työntö(kyykyn kautta) (N 40kg / M 60kg)
    • 25 thruster (N 25kg/ M 35kg)
    • 25 valakyykky (N 15kg / M 20kg)

    Käytä samaa tankoa koko harjoituksen ajan. Lataa painot siten, että voit nopeasti poistaa kiekkoja seuraavaan liikkeeseen siirryttäessä.