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 Workout

    "Helen"

    3 rounds for time:

    run 400m
    21 kettlebell USA swings (24/16kg)
    12 pull-ups
    Timecap: 14 mins

    Extra:
    Banded Bicep Curls: 100 reps AFAP.

  • SQUAT CLEANS Strength

    Squat clean 10x3x65%

  • AMRAP 9 Workout

    AMRAP 9

    40 DU
    20 Kbs @24/16kg
    10 up&down

  • 080724 Maanantai Strength

    A) Front squat
    14-18 reps @82-86% 1RM

    *Aim is to hit reps with target weight in as few sets as possible.
    *Aim for 3-4 sets.
    *Rest 3min between the sets

    B) On the minute for 12min
    1. Strict toes to bar / knee raises
    2. Prone bench leg lifts
    3. Rest

  • WOD Workout

    For Time
    10 Wall Walks
    20 Power Clean + Push Jerk (60/43kg)
    30 Toes to Bar
    40/28 Cal Row

    – Goal: Hard Push, fast singles on the G20.

    Rx+: (30m Handstand Walk for Wall Walks) (70/50 kg)

    TIME CAP = 12:00

    Extra:
    Bicep Carry
    4 x 50 Meter Carry. Rest 60s – Go light!

  • Strength Strength

    Floor Press
    Build to 1Rm in 20:00
    RPE 10

  • Snatch Workout

    EMOM14
    6 sets: 2 hang squat snatch @60-70%
    Rest 2min
    6 sets: 1 hang squat snatch @75-85%

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

  • WOD Workout

    "Jackie"
    For time:

    1000 m row
    50 thruster 20/15kg
    30 pull ups
    TC 12min

    Extra:
    Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
    - Start non-dominant side first

  • 16.6.2024 Back Squat Strength

    Back Squat

    Build in 17 Minutes Heavy Set Of 3

  • Raakarive 7 Strength

    10x 30s välein
    2x 67-72% (+pieni korotus edelliseen viikkoon.)