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

  • Barbell cycling practice Workout

    3 rounds per person
    Partner 1: Deadlift hold, pick weight
    Partnet 2: 10 Deadlifts, pick weight
    *Switch after a quick 10, touch-n-go
    *slight progressive, Rx = BW/0.8BW

    3 rounds per person
    Partner 1: barbell front rack hold, pick weight
    Partnet 2: 12 hang power clean , pick weight
    *Switch after a quick 12, touch-n-go
    *slight progressive, Rx = 95/65 or above

    [Front rack Mobility warm up]
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  • Keskiviikko 19.7 Strength

    Squat clean
    Build up as long as you reach 80% of 1RM
    Then
    Drop down to 75% and do 5 x 2 rest 1 min between the sets

  • Muscle & Power, YV2 Strength

    Bent over row 15-12-9-6 reps

  • WOD Workout

    5 x 3:00 work; 1:00 rest
    15 Supinated Barbell Rows @42.5/30kg
    30 Russian Swings
    45 Double Unders
    Remaining time Cal Row/Bike/Ski

    Each round has a 3:00 cap. So 3:00 work, 1:00 rest
    Goal is consistent output all 5 rounds and a sub-max effort.

  • Ninjat 14-16v loppuverkka Strength

    3 + 3 TGU, AHAP

  • 17.8.2017 To Jatkoryhmä Bench Dynamic Effort Workout

    Penkki 8x3x50% + siniset minikumit
    Vipunostot eteen 3x12-20
    Vipunostot sivuille 3x12-20
    Ojentajat kuminauhalla 200 toistoa

  • 28.7.2017 Workout

    Tempaus ilman reisikontaktia, raaka + kyykky
    5x2, helpot raudat

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds:
    1) 1st round Cross-crunches, 2nd round Single leg V-ups. 3rd round Windshield vipers
    2) Rest
    3) Landmine twists
    4) Rest
    5) (Weighted) Plank hold
    6) Rest

  • Tabata Style Workout

    4 rounds:
    20sec: 10m Shuttle Run
    10sec: rest
    20sec: High Box Jump
    10sec: rest

    2min rest:

    4 rounds:
    20sec: Split Jump (alternate)
    10sec: rest
    20sec: Double KBS (eyelevel)
    10sec: rest

    2min rest:

    4 rounds:
    20sec: TTB
    10sec: rest
    20sec: Push-Up
    10sec: rest

    RPE 3-5

  • Snatch Workout

    EMOM12
    0-3min: 1 snatch @70-75%
    4-6min: 1 snatch @75-80%
    7-9min: 1 snatch @80-85%
    10-12min: 1 snatch @85-90+%