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

  • TGU & Snatch Workout

    5 min TGU work

    15 min snatch work

    3 rds
    8 snatch - pick weight

    16 ring dips

    Post- 1k row for time

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover 3:00 until form/pace deteriorates

    Bike Repeat 2M, recover 3:00 until form/pace deteriorates

    Run Repeat 800m, recover 3:00 until form/pace deteriorates

    Row Repeat 1k, recover 3:00 until form/pace deteriorates

  • 29.9.2019 Workout

    Lepopäivä. Uimaan.

    Kepeä viikko alkaa. Salin ohjelmointia ja hierontaa.

  • Strength Strength

    • 1-1-1-2-2-2-2 of:
    BB Bench Press (0:01 pause)
    1 @ 8 RPE (-5% Load Drop)
    80% 1RM 1 rep
    85% 1RM 1 rep
    90% 1RM 1 rep
    95% of 1 @ 8 RPE 2-2-2-2 reps
    Pause @ on chest

  • 22.11.2018 Workout

    Puolesta reidestä rive
    3@70%, 2@75%, 2@80%, 2x2@85%

    Työntö veto puolesta säärestä (korokkeet) 3@90%, 3@95% 3@100%

    Suorinjaloin Mave (takakyykystä) 6@55%, 2x6@60%

  • Snatch 5-5-5-5-5 Strength

    Snatch 5-5-5-5-5

  • 31.07.2013 Workout

    Kraft: Back Squat
    5-5-5-5-5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    40 kg Thruster, 3 reps
    3 Chest to bar Pull-ups
    40 kg Thruster, 6 reps
    6 Chest to bar Pull-ups
    40 kg Thruster, 9 reps
    9 Chest to bar Pull-ups
    40 kg Thruster, 12 reps
    12 Chest to bar Pull-ups
    40 kg Thruster, 15 reps
    15 Chest to bar Pull-ups
    40 kg Thruster, 18 reps
    18 Chest to bar Pull-ups
    40 kg Thruster, 21 reps
    21 Chest to bar Pull-ups...

  • Turkish get up Strength

    Turkish get up: 3 x 5+5

  • Rintatankoon, vauhtipunnerrus ja boxihyppy Workout

    Superkidsit:

    7-5-3
    Rinta tankoon
    Vauhtipunnerrus
    Boxihyppy

    Ninjat:
    12-9-7
    Rinta tankoon
    Vauhtipunnerrus
    Boxihyppy

  • wendler 2°sett. Strength

    Back Squat
    warm up-
    35% x 5
    45% x 5
    55% x 5
    @@@@
    65% x 3
    75% x 3
    85% x 3+
    @@@@
    For time
    500mt. Corsa
    30 Snatch anystyle 50/35kg.
    500mt. Corsa
    @@@@
    Cool down: Stretching