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

  • 31.12.2020 Workout

    Death by Thruster

    Use 60% of heavy single of the day. When you failure start over.

    Goal is twenty minutes.

    Omatoimi:

    Kuormaa tankoon edellisen osion raskaimmasta onnistuneesta 60%.
    Ensimmäisellä minuutilla yksi thrusteri, toisella minuutilla kaksi jne jne.
    Jos saat esim. kierroksella 13 kymmenen thrusteria tulos on 88. Sen jälkeen aloitat alusta eli minuutilla 14 yksi thrusteri....
    Tämmöinen jumppanen vaatii sit päätä.

  • Vauhtipunnerrus, deload Strength

    Push press,

    5 x 50 %
    5 x 60 %
    5 x 70 %

    (Five reps once with each weight percentage)

  • 31.12.2020 Strength

    Heavy Thruster Single

    1-1-1-1

    Sendoff 2:00

    Omatoimi:

    Lähesty "tiukkaan" thrusteriin, se on ensimmäinen työsarja.
    Tämän jälkeen sinulla on vielä kolme yritystä nostaa isompi rauta.

  • 4x 4min ON/2min OFF Workout

    4x
    4min ON/2min OFF
    Alt. A and B

    A) 40/30 Cal. On a machine
    +
    AMRAP of
    15 Air Squats
    10 DB Snatches 22,5/15kg
    5 Pushups

    B) 30 Wall Balls
    15 Sumo Deadlift High Pull 50/35kg
    15 Toes-to-bar
    +
    max Handstand Pushups in the remaining time

  • 1 RM DEADLIFT Strength

    In 20 min find your:

    1 RM Deadlift

  • Core and shoulder strength Workout

    5 Rounds for quality:
    10 Lu raises 2x5/2.5
    8 strict pull ups
    10 K HSPU ( deficit if you want to make it harder)
    15 Ab roll outs on rower
    1 Min Plank

    TC 20 Mins

  • Chaising the reps II Workout

    3 Rounds, for reps
    1min ME Thrusters 42,5/30kg
    20sec Rest
    1min ME Power Cleans 42,5/30kg
    20sec Rest
    1min ME Box Jump Overs
    20sec Rest
    1min ME Handstand Pushups
    20sec Rest
    1min ME Cal. Bike/Echo Bike

    Rest 100sec before next round (20sec + 1min + 20sec)

  • Conditioning 11-12-2020 Workout

    12:00 AMRAP
    5 Devils Press @50/35
    10/7 Kipping Pull-ups
    200 Meter Run/Row/Ski or Half Stairs

    • Rx+: 27.5kg/45lbs, 1-5 x Ring Muscle-ups for Pull-ups

  • Conditioning 08-12-2020 Workout

    EMOM x 20:00
    Min 1: Max Strict Chin-ups
    Min 2: 40s Max Cal Bike/Row/Ski
    Min 3: 10/side Renegade Rows @50/35
    Min 4: Rest

    Rx+: Strict C2B Chin-ups
    - Scale Chin-Ups with slow negatives x 2-3 reps/round

  • Warm up Workout

    5 min with cardio machine
    2 min easy and then
    3 x 30 sec @ mod, mod/fast, fast pace / 30 s easy bwn.
    then
    2 rounds with barbell
    5 clean pulls
    5 hang power cleans
    5 front squat
    5 strict press from split jerk position
    rest 1 min and repeat.
    mobility
    10 dynamic squat strech
    5+5 spiderman lunge strech
    1+1 min banded front rack strech
    then
    start to climb up on weights for workout weights