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

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF

    alt. A and B

    A) AMRAP of:
    12 DB Hang Clean & Jerk 22,5/15kg
    8 Pullups

    B) AMRAP of
    15/12 Calories
    5 Burpees

  • 10 min 3 liikettä Workout

    10min

    3-5 leuanveto
    10 kp rinnalleveto+työntö, valitse raskaahko paino
    20 cal laite

  • Back Squat and Chinups Strength

    Back Squat
    5 @75%
    3 @80%
    2 @85%
    5 @77,5%
    3 @82,5%
    2 @87,5%

    *4-6 Strict Chinups between sets (weighted if possible)

  • 8 x Alkavalla 90s. Kyykky ja leuanveto Workout

    8 x alkavalla 90s

    1. 10 kyykky painava väline sylissä
    2. 6-12 leuanveto/rinta tankoon

    Kyykkyyn oikeasti PAINAVA väline syliin.

  • Cleans Workout

    6x

    1 clean pull + 1 hang clean + 1 clean

    Start from 60% of C&J max.

  • Part 2:"Optimus Prime" Workout

    AMRAP 7:
    Wallballs 9/6kg

    On the Minute: 5 Deadlifts 102,5/70kg

  • Tiistai 9.8. Strength

    Deadlift
    Warm up sets:
    8@50%
    7@55%
    6@60%

    Work sets:
    3@ 70%
    3@ 75%
    3@ 80%

  • Chin-ups X x 5 Strength

    Chin-ups
    (supinated pull-up)
    5 reps in each set

    Post three heaviest successful attempts

  • 12 min alkavalla minuutilla Workout

    12min alkavalla minuutilla

    1. 6-10 maljakyykky, raskas paino
    2. 3-8 tiukka leuanveto
    3. 6-10 boksihyppy

    Valitse skaalaukset siten, että joka minuutilla jää hyvin aikaa ja suoritukset ovat teräviä.

  • WODconnect Advent Calendar - Day 12 Workout

    Today's task is a little bit different. To do it, you don't need a foam roll, a jump rope or any other equipment, just your brain and WODconnect. Because it's time to analyse your training history! :)

    We recently launched our new dashboard, if you haven't read our blog post about it, do it now: http://blog.wodconnect.com/post/103626071547/new-dashboard-is-here

    The task is to go to your journal, find your dashboard and go through your training activity of the past year. Or the longest period you have data in WODconnect. Analyse the number of active days and number of workouts.

    Ask yourself:
    1. What are the reasons for changes in your monthly activity?
    2. Are you satisfied about your level of activity and number of workouts?
    3. Do you feel that you are prone to training too little, or too much? Is there enough rest days in between workout days?
    4. According to your memory and the notes in your journal, why were some of the months more successful and some less?
    5. Make notes, think about your goals, and share your thoughts in the comments!

    This is actually a task that you could do in the end of every month, or how often you think it's useful for you. As the new dashboard gives you the chance to write notes on every month, this analyse will be much easier next year!!