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

  • Competition Strength

    D.
    In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 3 reps @ 80-85% of today’s heavy single

  • Torstai Wod Workout

    E1,5MOM 5 (7,5min)
    5x Snatch pull

    E1,5MOM 5 (7,5min)
    5x Power Snatch

    E1,5MOM 5 (7,5min)
    5x OHS

    E1,5MOM 5 (7,5min)
    10x V-up +
    10x Plank up +
    Hollow hold (rest of the time)

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

  • 6 min Strength

    EMOM 30s.pito - 30 s. lepo 6 min + 6 min
    Vatsapitoja
    Käsilläseisontaa

  • Metabolic - Gymnastic - Weightlifting Workout

    FRAN
    21-15-9
    thrusters @40/25
    pull ups

  • 30.01.2016 - Strength Strength

    Back Squat 5x3 (88%)

  • Totaali 1 Strength

    Löydä seuraaviin liikkeisiin mahdollisimman suuri kuorma:
    1. Takakyykky
    2. Pystypunnerrus
    3. Maastaveto

    Yhteistulos on tulos kiloina

  • Competition Strength

    B.
    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep @ 85-95%

  • Competition Workout

    C.
    Five sets of:
    40/30 Calories of Assault Bike
    7/5 Ring Muscle-Ups
    Rest 90 seconds

    *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

  • Gymnastics + strength Workout

    120 min
    WU for 15 min
    1.GS
    A. MU 70 min
    - Skill drills
    - MU 12 x 1 + 4 x 2
    - Total of 20 MU

    2.Strength
    A. 3 sets:
    - Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
    - Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
    - Rest 60 s. between movements-

    3.Accessory
    A. 4 sets:
    8+8 KB Haloes
    10 Yoga push ups
    300 m Ski