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

  • Gymnastics Workout

    20 min of Kipping Handstand Push-up technique

  • EMOM x 32 Workout

    EMOM x 32

    1) 14/12cal row
    2) 15-25 air squat
    3) 14/12cal bike
    4) 30-50 DU
    (~35-45s work time)

  • 25.11.2021 Teams of Two Workout

    With Partner. IGYG

    AMRAP 9

    10/8 Calories Echo Bike / Bike Ergo dumbber 10
    3 Power Clean
    14 Kettlebell Squat 32/24kg

    Rest 4 min

    AMRAP 9

    14/11 Calories Echo Bike / Bike Ergo dumbber 10
    3 Power Clean
    10 Kettlebell Squat 32/24kg

    Barbell 70/50kg
    Masters 40+ 60/40kg

  • Strength 23-11-2021 Strength

    Sumo Deadlift
    1RM in 8 sets. Rest 3:00
    - build in weight
    - Goal: Small PR

  • Keskiviikko 3.11. Strength

    Pause Back squat (3s pause)
    5x3 v3

  • Heavy push press Strength

    "Strength (load)

    Build up to a heavy set of 2 push press’ in 12 minutes.
    Then 5 sets of 2 @ -10-5kg. Rest 2:00 min between sets. "

    "Tämän harjoituksen tarkoitus on kehittää maksimivoimaa hartioissa. Tavoite on ensin nousta raskaaseen kahden toiston sarjaan ja sen jälkeen ottaa viisi kahden toiston “back off” -sarjaa hieman pienemmällä painolla kuin mikä raskaimmillaan nostettiin raskaimmassa kakkosessa.

    Hyvin onnistuneet nostot ovat keskenään samanlaisia ja lähtevät hyvästä rack -asennosta. "

  • Front squat clusters Workout

    "Strength (load)

    Front squat clusters:

    4 sets of 3-3-2.
    :30s rest between sets. 3:00 min rest between rounds.

    As heavy as form allows."

    "Maksimivoimaa kehittävä harjoitus, jossa tavoite on ottaa mahdollisimman suuri kuorma etukyykky “clusteriin”.

    Panosta ensisijaisesti mekaniikkaan, mutta muuten pyri nostamaan mahdollisimman suurta kuormaa. "

  • Quality workout Workout

    "Metcon (quality)

    18 minutes for quality & minimum rest of:
    Max effort farmer’s hold 20/15kg plates
    13 KB tater’s moderate/heavy KB
    :45s Plank hold

    *KB taters & plank hold everytime you put the plates down

  • 25.10.2021 Deload Cycle Workout

    AMRAP 13. Work 0:40 Rest 0:20

    30 Hang DB Snatch 22,5/15kg
    10 DB Facing Burpees
    30 Gobblet Squat w/ DB 22,5/15kg
    10 Stiff Burpees

  • Strength 14-10-2021 Strength

    Floor Press
    Build to a heavy 2 in 6-7 sets.
    - sets should look like 3-3-2-2-2-2..
    - Next week we'll test this for a 1RM
    - Option: 5 x 5, moderate weight.