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

  • Squat snatch Strength

    e90s x9,

    4x1 snatch pull + 2 squat snatch
    5x 2 squat snatch

  • Metcon Workout

    4 x E10MOM

    30 wb
    400 m run
    500/450 m row

  • WOD Workout

    Aikaa vastaan 3 kierrosta

    100m juoksu/soutu/hiihto TAI 200m pyörä
    6+6 KP/KK Tempausta

    TC: 7min

  • Strength 09-05-2022 Strength

    A) Power Snatch
    Build to a heavy single in 6 sets. Rest 2:00
    - Sets of 3,2,1,1,1,1
    - If confident, squat snatch is acceptable today also.

    B) DB Death March
    4 x 10 steps each. Rest 90s
    - Match or increase from last week.

  • AMRAP 12 Workout

    AMRAP 12
    50 Double Unders
    10/side DB/KB Push Press 20-25/12-16kg
    10/side DB/KB Row

  • Conditioning 03-05-2022 Workout

    3 rounds each for time;
    1-3 Rope Climbs
    15 Double DB/KB Push Press
    20 Box Jumps with a step down @51/61cm
    Rest 2:00
    - Time Cap 15:00
    - You should be able to complete all sets of Push Presses UB.
    - Track your time for each round
    - Rx+: Legless Rope Climb

  • WOD Workout

    8x 30s On 30s OFF

    1) Tuplat
    2) Kp/Kk riveä riipusta kyykkyyn

  • 22.4.2022 Strict Pull Ups Workout

    Strict Pull Ups

    8-8-7-6-5

    Use Weights / Rubber Band

    Go Every 3:00

  • Skill Workout

    Harjoitellaan taitoliikkeitä,

    Roikunta, kippi, tuplat...

    Loppuun:
    20min laadukkaasti, mukavat toistomäärät valitsemaasi 2 liikettä ja väliin 90s. kevyttä konetta, naruhyppelyä tai hölkkää.

  • Accessory Workout

    3rds
    B1 12-15 Cyclist Squat (3s alas lasku)
    lepo 60s
    B2 12-15 "veto yläviistosta kuminauhalla kahdella kädellä"
    lepo 60s