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

  • Floor Press Strength

    Build up to heavy 5

    then 3 x 5 @ 85%

    then 1 x Max reps @ 90%

  • Shoulder Press 2RM Strength

    Find your 2RM

  • Back Squat 2. Strength

    6 x 70%
    2 x 5 x 75%
    4 x 80%

  • Barbell bent over row Strength

    10 RPE 7
    10 RPE 8
    8 RPE 8
    8 RPE 8
    6 RPE 9
    6 RPE 10

    Tempo is 3010 with 90 seconds rest! 3 seconds lowering. Chest facing floor!

  • Push Press Strength

    5 x 5

    AHAFA

  • Murph prep Workout

    Tämä on uusinta 21.6.2017 ja 21.6.2018
    (time cappiin lisätty edellisestä 1 min, koska portaat)

    For time, split the reps anyhow

    50 pull ups
    100 push ups
    150 air squat

    Time cap 13 min

    Every 3 min perform 200 m sprint. Start from sprint.
    (min 12 sprinttiä ei tehdä)

    Time cap on tähän todella tiukka!

  • Tempo-etukyykky Strength

    Tempo front squat 5 x 5, 40-50 % of 1 RM

    Count 4 on the way down, hold 2 at the bottom, 1 up

    The bottom hold should be 2-5 cm above the most bottom you can go.

  • Cleans Strength

    In 25min find 3RM

    • 3 x 2 @ 3RM -10%

  • Conditioning Workout

    21-15-9

    Med-Ball Clean
    Burpee over Med-Ball

    TC 5min

  • Core Interval Workout

    5 Rounds
    30s : 30s ON / OFF
    BB Windshield wiper 30/20kg
    Hollow Hold
    Rallye Driver 10/5kg