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

  • Deadlift Strength

    3-5x5 (72%)

  • Pantheon #1 Workout

    20 DeadLifts
    15 Front Squads
    10 Push Press

    10' Time Cap

  • Back squat Strength

    Back squat
    5 x 3
    By feel, built to a heavy triplet

    Huom: jos olet rikki 17.4 jäljiltä niin anna armoa äläkä mene päätyyn asti

  • Lepoviikon puuhailua Workout

    Tempaukset Dumbbeleiden päällä seisten.

  • // Christmas Showdown Event 2A & 2B \\ "REWORKED" Workout

    EVENT 2A

    AMRAP | 4 minutter

    00:00 - 04:00

    4 50m sprint down/ups
    Max D-ball/Sandbag cleans (50/40kg)

    Event 2B afvikles i forlængelse af Event 2A og starter når uret viser 04:00

    (1) Hver atlet udfører to af de fire sprint sæt.
    (2) Udføres som 'Down/up + 5m sprint' x 10 - først når makker er tilbage på pladen må anden person starte sin runde.
    (3) D-ball/Sandbag cleans er med fuld lockout i hofte og kontrol ovenpå skulderen - udføres 'You go, I go' uden krav til fordeling.

    Event 2B udføres i forlængelse af Event 2A

    EVENT 2B

    FOR WEIGHT | 7 minutter

    04:00 - 11:00

    2RM Hang clusters

    (1) Atleterne starter med én tom vægtstang og loader og deloader selv efter behov.
    (2) Der er ikke begrænsning for antal forsøg.

    SCORE IS amount of weight done in 2B

  • Hatch day 1 week 2 Strength

    Hatch day 1 week 2: back squat

  • 6.10.2017 Pe Perusryhmä Veto + Kevyt Penkki Workout

    Maastaveto 6x3x70-80%
    Pukkiveto 4x6-8 (noin säärestä, vähintään polven alta)
    Hyvää Huomenta TAI Suorinjaloin mave 5x5
    KapeaPenkki 5x5 (kevyt)

  • 3-position clean x 12 Strength

    12 sets of 3-position clean

  • Etukyykky 4-3-2 Strength

    Front squat
    80 % x 4
    87,5 x 3
    95 % x 2

  • Performance Workout

    A.
    Three sets of:
    Weighted Strict Pull-Ups x 3 reps
    Rest 30 seconds
    Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
    Rest 30 seconds
    Strict Pull-Ups x Max Reps
    Rest 30 seconds
    Strict Supinated-Grip Pull-Ups x Max Reps
    Rest 3 minutes

    B.
    Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    30 Push-Ups