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

  • Powerbuilding dag33 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 3RM
    C: Superset x3
    C1: Push ups 3xMax
    C2: DB row x8-12/arm
    D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Työntötekniikka Workout

    3 x 3 + 3 c&j, 70 %

    focus on the technigue

  • ENGINE Workout

    Saturday

  • Carry Series Workout

    With two 24/16 kg kettlebells, two rounds for time of:
    Farmer carry, 400 metres
    Carry in the front rack, 200 metres
    Overhead carry, 100 metres

  • "Full Speed" Workout

    For time 21-15-9 reps of

    Timecap: 8 min

  • 1.4.2018 nuoret Workout

    munia ja mämmiä

  • 26.4.2018 nuoret Workout

    Power Snatch – 70%x1x3 OTM, 75%x1x3 OTM, 80%x1x3 OTM, HS
    Power Clean + Power Jerk - 70% x 1+1 x 3 OTM, 75% x 1+1 x 3 OTM, 80% x 1+1 x 3 OTM, HS
    Snatch Balance – 70%x4x2, 75%x4x2
    Jerk Support (5 sec) – 2RM

    Raakatempaus
    EMOM 4

    3@70
    3@75
    3@80
    1@HS

    Raakarive + raakatyöntö

    EMOM 4
    3@70
    3@75
    3@80
    1@HS

    Snatch Balance
    4x2@70
    4x2@75

    Työntö palautus

    5 x 5 sek 95%

  • Warm-up Workout

    Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-

  • Gymnastics Accessory Workout

    AMRAP 5 Minutes
    Max Sets of 3 Strict Handstand Push-Ups
    Score is number of Unbroken sets of 3 completed.