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

  • 28.10.2021 PK Workout

    Wod

    EMOM 20
    1 min : Power Clean + Hang Squat Clean + Jerk. 60-75% of Jerk.
    2 min : 12/9 Calories Row

  • Test Strength

    A
    B
    C
    D
    E

  • 27.10.2021 PK Workout

    Basic Condition 60 minutes.

    20-22-24-26-28-30
    Row
    Echo Bike
    *every 6 min
    5 C2B
    15 Air Squat
    10 TTB

  • Muscle & Power, YV2 Strength

    Pendlay row (alternate grip) 4x8 reps

  • 23.6.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • bench press, chin up Strength

    joka kierros bench press + chin up paussin kanssa
    2min tauko kierrosten välissä
    8x

  • 10/8/20 Workout

    Warm up(10)
    2rds
    20 mountain climbers
    10 plank tap
    20 heels to rear
    10 lunge

    WRK(22)
    WRK 1:00 Rest :30 x15
    7 hand release push ups w/shoulder tap
    7 goblet squat (choose load)
    7 plyo jumps

    Finisher
    50 slow bicycles
    1:00 hamstring stretch

  • 09.03.2022 Workout

    STR:
    Deadlift
    3x4 (eesmärk eelmise nädala raskus, kui tehti raskemaga kui moderately heavy siis võtku kergemaks)

    Romanian DL 2x8 @ 50-60% of 3x4

    3 sets of:
    12-16 DB Hang Power Cleans
    8-10 DB Lateral Raises
    Rest as needed

    WOD:
    EMOM for 9:
    1.- 10-12 Toes to Bar
    2.- 10 Double DB Box Step Overs
    3.- 15/11 cal Row

    EMOM for 9:
    1.- 10-12 Pull-Ups
    2.- 8-10 Thrusters (40/25kg)
    3.- 50 Double Unders
    (EMOMide vahel 3-5 mintsa puhkust)

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 6-8-10-12 reps

  • RestDay! Workout

    Lepoja