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

  • 10 min E2MOM: Power Clean + Cluster Strength

    10 min E2MOM:
    • 1 Power Clean
    • 1 Cluster
    Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

  • 13.10.2024 EasyWod Strength

    Deadlift

    Find 2RM in 20 minutes ( Deadstop )

  • Different holds #masu Workout

    Tabata x3

    1. Tabata 10s on/20s off x8
      Rind dip up/down hold

    2. Tabata 15s on/15s off x8
      Ring row up hold

    3. Tabata 20s on/20s off x8
      Push ups up/down hold

  • 10 min E2MOM: Power clean / Hang clean /Cluster Strength

    10 min E2MOM:
    • 1 Power Clean
    • 1 Hang Clean
    • 1 Cluster
    Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster.

  • 10 min E2MOM: 3xDeadlift Strength

    10 min EMOM:
    • 3 Shoulder Presses
    • 3 Deadlift
    Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

  • Cindy, Mikko & Whitten progression Workout

    • 0:00-5:00, EMOM5 of Cindy, on each minute:
    • 5:00-6:00, rest 1'
    • 6:00-14:00, 2 rounds of Mikko's triangle (EMOM8):
      • Row (20/16 cal/min *)
      • Ski (*)
      • Bike (*)
      • Rest
    • 14:00-X, 1 round of Whitten w/out run, AFAP:

    Record the finishing time X.

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    5 Kierrosta, 1:00 min töitä / :30s lepoa
    1) Soutu
    2) Wall walk / Mittarimatoburpee
    3) Boxin yli askellus käsipainon kanssa
    4) Ilmakyykky
    5) Russian twist

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää toistokestävyyttä, kehonhallintaa sekä koordinaatiota. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

    Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

  • Week 6,1 Strength

    Front squat
    - 2 x 2 @100%

  • 10 min E2MOM: Shoulder Press Strength

    10 min EMOM:
    • 3 Shoulder Presses
    • 3 Deadlift
    Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

  • 3 x 8 sivutaivutus Strength

    Seisten käsipainolla tai kahvakuulalla.