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

  • HBBS Strength

    Wendler cycle week one
    85kg x5
    97,5kg x 5
    110kg x 21

  • Turkish Get Ups Workout

    20 Min TGU Technique and quality

  • Kluster Workout

    Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

  • Wednesday Workout

    Mobility:

    front rack
    shoulder :external rotation, resistance band around flexed elbow, facing away from the band
    wrist: extension, resistance band around the wrist joint, palm facing down

    Strenght and technique: Power Clean 3-3-3-3-3-3

    Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

  • Muscle up wave Workout

    10 min Muscle up wave
    Minute 1 - complete 1 muscle up
    Minute 2 - complete 2 muscle ups
    Minute 3 - complete 3 muscle ups...
    Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

  • HSPUs and running Workout

    4 rounds:

  • Skills Workout

    3 rounds:

    3 x MU
    10m handstand walking
    5 x skin the cat
    L-sit hold as long as possible

  • Juggernaut Programme Strength

    105kg

  • 3.2.2014 Workout

    ***15′ PYR30

    3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26, 24)

    ***12′ CAS26

    2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26*, 24, 26, 24, 26*)

    ***Strength WOD:

    7×2 Deadlift @100kg

    ***Conditioning WOD:

    5 Rounds For Time

    10 Box Jumps (24/20 in.)

    10 Push Ups

    30 Double Unders (If broken add 10 Burpees before next round)

  • 13.12.2013 Workout

    REST DAY / OPEN GYM