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

  • WOD André Workout

    WOD ANDRÉ (2.1.2019)

    In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)

    • After 200 reps do 2 Ball Clean (20/14 lbs)
    • After 400 reps do 1 Ball Clean
    • After 600 reps do 20 Ball Clean
    • After 800 reps do 19 Ball Clean
    • After 1000 reps do 2 Ball Clean
    • After 1200 reps do 1 Ball Clean
    • After 1400 reps do 20 Ball Clean
    • After 1442 reps do 19 Ball Clean

    (Timecap: 45 min)

    Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

    Both can do Air Squats at the same time but not the Ball Cleans.

    If you do it alone then do 721 Air Squats and the Ball Cleans accordingly.

    Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

    Use the hashtag #wodandre on social medias

    In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.

  • PUSH PRESS 3x1 Strength

    -Three very heavy ones
    - Build up to heavy 1
    - Rest 2:00-3:00 between sets

  • Snatch 1 RM Strength

    Snatch 1 RM

  • Back squat 3x10 Strength

    Back squat 3x10

  • 2000 m row Workout

    2000 m row against time

  • Maastaveto viikko 3 Strength

    5 @ 75%
    3 @ 85%
    1+ @ 95%

    Jokaisessa kolmessa sarjassa siis eri toistomäärä. Prosentit lasketaan taas luvusta, joka on 90 % ykkösmaksimistasi, ja vikassa sarjassa saat nostaa enemmänkin kuin yhden, jos tulee ja tekniikka pysyy kasassa.

  • "Open workout 14.5 & 16.5" Workout

    “Open Workout 14.5 & 16.5″

    Aikaa vastaan:

  • "Fran" Workout

    "Fran"

    For Time:
    21-15-9
    - Thrusters (42,5/ 30kg)
    - Pull-ups

    • TT: 5:00 TC: 10:00

  • Partner Holleyman Workout

    30 min AMRAP of

    RX:
    5 Wallball 20/14lbs
    3 Hand Stand Push Up
    1 Power Clean 100/70 kg

    One works (1 round) while the other rests. The score is the amount of rounds done.

    Scaled:
    30 min AMRAP of
    5 Wallball 14/10lbs
    3 Hand Release Push Up
    1 Power Clean @80% from 1RM

    One works (1 round) while the other rests. The score is the amount of rounds done.

    **
    Mikäli teet yksin, suorita Holleyman sellaisenaan;
    30 rounds for time
    5 Wall ball
    3 HSPU
    1 Power clean
    - Skaalaa tarvittaessa!

  • Lattiapenkkipunnerrus 6,6,6 Strength

    Lattiapenkkipunnerrus 6,6,6

    nousevilla painoilla, alkavalla 3 min.