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

  • "KAREN" Workout

    BENCHMARK
    For time
    150 wall-ball shots 

    SCALED WOD
    For time
    75 wall-ball shots 

  • Shoulder press (Wendler week 9) Strength

    Shoulder Press (Wendler week 9)

    Set 1: 65% x 5
    Set 2: 75% x 5
    Set 3: 85% x 5+
    The % are calculated from 90% of your 1RM!

    +2,5 kg lisäys edelliseen sykliin

    *Viimeiset kolme viikkoa progea jäljellä! Tsemppiä!

  • 151024 Tiistai Workout

    2 rounds

    In 4min
    Buy in 30/24 cal row
    Then AMRAP: 2-4-6-8...
    KB swing + KB goblet squat 24/16

    2min rest

    In 4min
    Buy in 20 DB box step-over 22,5/15
    AMRAP: 2-4-6-8...
    toes to bar + single arm DB hang c&j

    2min rest

  • Hang Clean and Split Jerk: 1 Rep Max / 1RM Strength

    Find your best hang clean (any position) and split jerk.

    Record weight and other details.

  • 040422 Maanantai B Strength

    DELOAD WEEK

    Wendler shoulder press progression VK4/8
    3x5 @40-50%
    3x3 @60%

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)

  • 090522 Maanantai B Strength

    4 rounds
    6 strict pull-up (weighted)
    8-10 strict ring dip

    Rest 1min between the movements and 2min between the rounds.

  • Snatch drills Workout

    -diffrent snatch drills

  • Day 54.2 Strength

    4x3 Front Squat @ Same weight as 47.2

    • Same weight in every set

  • "Rest Stop" Workout

    AMRAP 5:
    400 Meter Run
    1 Round of "Cindy"
    Max Squat Cleans 60/40kg

    Rest 5 Minutes

    AMRAP 5:
    300 Meter Run
    2 Rounds of "Cindy"
    Max Squat Cleans 70/50kg

    Rest 5 Minutes

    AMRAP 5:
    200 Meter Run
    3 Rounds of "Cindy"
    Max Squat Cleans 80/60kg

  • "UNDERDOG" Workout

    For Time:
    50 Double Unders, 20 Overhead Squats 60/40kg
    50 Double Unders, 35/25 Calorie Row
    50 Double Unders, 50 Chest to Bar Pull-ups
    50 Double Unders, 35/25 Calorie Row
    50 Double Unders, 20 Overhead Squats 60/40kg