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

  • Clean & Jerk Strength

    EMOM10
    1 C&J @70-75%

    Huom!
    Prosentti päivän fiiliksen mukaan. Toistot pitää olla teknisiä!

  • Gymnastic Workout

    RX:
    E2.30M x 5
    5-10m hs walk
    1-2 set of t2b

    Scaled:
    10-12 alt. shoulder taps
    1-2 set of t2r

    Treenin idea on kehittää voimisteluliikkeiden taloudellisuutta/taitoa. Valitse itsellesi haastavat, mutta tekniset toistomäärät. Minimi toistomäärä t2b/t2r liikkeessä on 8.

    Skaalaukset: wall facing shoulder taps leg/knee raises

  • Marathon Bike Erg Workout

    Complete 42195m on the Bike Erg!

  • Chin up Strength

    E2M x 6
    2-2-1-1-1-1 Up to 1RM.

    Nousu päivän maksimiin. Lähestymissarjat nousevalla painolla.

  • Intervals Workout

    4x
    Start new every 4th minute

    Each for time
    15-20/12-15 Cal.
    9 Bar Facing Burpees
    6 Ground to Overhead 60/40kg

  • Row 1 hour Workout

    Row for an hour.

  • Strength 16-10-2023 Strength

    Overhead or Front Squats
    6-4-2 | 4-3-2

    • Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
    • Week 3 of 5
    • RPE 9

  • FRONT SQUAT Strength

    Front squat 4s tempo

    5x3

    E3MOM / 40X0 tempo squat

  • Deadlift Strength

    E3M x 5

    2 Deadlift V.1-2

    Up to heavy but technical!

    Nouse raskaaseen kahden toiston sarjaan huomioiden toistoreservi. Ei touch & go.

  • 181124 Maanantai B Workout

    On the minute for 12min
    1. 40/30/20s Bike erg / echo bike cal
    2. 40/30/20s row cal
    3. 40/30/20s shuttle run (1x = 7m)
    4. Rest

    *Try to increase pace every round