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

  • Deadlift Strength

    12min to build up
    Deadlift 1rep max for day

  • 16 Min partner Workout Workout

    16 Min AMRAP; ygig switch after full round
    12 KHSPU
    8 strict pull ups

    So switch after pull ups

  • 22.11.2021 Deload Cycle Workout

    Quality 25 minutes.

    14 Dumbell Z-Press
    8 Rower Slide Board Pike Up
    10-5 Strict Pull Ups
    10+10 Banded Triceps Extension
    20 Pistol Squat Alternating

    Rest between movements as needed.

  • Torstai 11.11. Strength

    Pause Back squat 3s
    5x3 v2

  • Maanantai 15.11. Strength

    Deadlift 6x4 @ 72,5%-75%

  • 3 Power Cleans + 1 Jerk Strength

    EMOM 12 – 3 Touch and Go Power Cleans + 1 Jerk,
    work up to a heavy.

  • Strength 25-10-2021 Workout

    A) Rope Climb
    7:00 for max climbs
    - Options: legless, regular high, regular low, :20 hang on rope per minute, 5 rope rows per min
    - Pick an option that allows you go at least 1 round/rep per minute.

    B) Strict Handstand Push-Up
    7:00 for max reps
    - Options: Deficit, Floor, Pads 1/2/3, Box Pike, Box Pike pads 1/2/3, Regular Push-Up
    - Pick an option that allows at least 3 reps per minute.

    We are looking for some progress from last week!

  • Quality workout Workout

    "Metcon (quality)

    25 minutes for quality & minimum rest:
    10 Bench press
    10 Bent over rows
    15 Deficit push-ups
    15 Supine ring-rows

    *Choose moderate weights for bench press & bent over rows. Goal is to go unbroken on each set so rest as needed."

    "Harjoituksen tarkoitus on kehittää voimakestävyyttä. Tavoite on tehdä annetut liikkeet aina putkeen sekä pysyä liikkeellä 25 minuutin ajan. Koska tavoite on tehdä sarjat putkeen, on syytä mitoittaa vauhdinjako sen mukaiseksi - lepää siis tarpeen mukaan.

    Painoiksi raskaahkot painot, joilla saa mahdollisimman kovan pumpin sekä poltteen aikaiseksi. "

  • Quality workout Workout

    "Metcon (quality)

    30 minutes for quality & minimum rest:
    21 DB. snatch, R 22,5/15kg
    21 L Pull-ups
    21 DB. snatch, L 22,5/15kg
    21 L Pull-ups
    84 Double-unders"

  • Perjantai 22.10. Strength

    Deadlift 4x8 @62,5-65%