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

  • Emom Workout

    EMOM16:
    1. Max reps t2b
    2. Max reps DU/SU
    3. Max reps deficit pushup
    4. rest / recovery erg

  • Back squat waves Strength

    Back squat (7/8) - E3MOM x6:

    • reps: 3-2-1-3-2-1

    • percentages: RIR0-1
      -- 3 reps: 89-92%
      -- 2 reps: 92-96%
      -- 1 rep: 95-100%.

    • Viimeiset kyykyt ja samalla ykkösmaksimit testataan ke 18.12., jos tiedät ettet pääse silloin, voit etsiä tänään jo päivän raskasta ykköstä.

  • Double Mini Workout

    AMRAP 3
    6 Hang Power Cleans 60/40kg
    6 Front Rack Lunges
    24 Lateral Jump Over bar

    Rest 2min

    AMRAP 1
    10 Thrusters 60/40kg
    + Max Reps Burpee over bar

    Rest 3min and repeat

  • 1 ¼ Front squat 6x3 Strength

    1 ¼ Front squat 6x3 @ 65+%

  • Double 4 Workout

    AMRAP 4
    24 Double Unders
    12 DB Snatches 22,5/15kg
    3 Wall Walks

    Rest 3min

    AMRAP 4
    12/9 Cal
    9 Toes-to-bar
    6 Overhead Squats 50/35kg

  • ROWING SPRINTS Workout

    E3MOM x 4-6sets:

    250/200m

    Row fast / kiihtyvä tahti!! / pyri lähtemään 1-2s kovempaa kuin edellisellä viikolla

  • Deadlift (Wendler week 9) Strength

    Deadlift (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!
    5+ means AMRAP!

    +5 kg lisäys edellisen syklin painoihin

    *Vikat kolme viikkoa progea käynnistyi!

  • Warm up Workout

    10 x 40s on / 20s off:
    1. row->assault bike/bike erg
    2. kb goblet squat
    3. prone y-t-a raises (small plates)
    4. 5-10 kip swing-> knee raises/leg raises/t2b
    5. double under/single under

  • 02072013 Strength

    Weighted C2B or pull-up 3-3-3

  • BBF 031124 Workout

    Teams of 3

    AMRAP 45

    P1 (2x KB/DB)
    8 Deadlifts
    8 Power Cleans
    8 Squats
    8 Reverse Lunges
    8 Hang Clusters
    🔽
    P2
    Calories
    🔽
    P3
    Rest