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

  • Woima Strenght Day 10 / Week 5 Workout

    3 Sets

    60sec Barbell Bicep Curl (3sec down)
    Rest 30sec
    60sec DB’s/Light Plates Kick Back (1sec Up Hold)
    Rest 30sec
    60sec KB/DB Shrugs (2sec Up Hold)
    Rest 30sec

    Hint: Light weights

  • WOD 23.1 Strength

    Deadlift week3
    5x @ 75%
    3x @ 85%
    1+ @ 95%

  • 4x 3min ON/90sec OFF Workout

    4x
    3min ON/90sec OFF
    Alt. A and B

    A) AMRAP of
    20 Double Unders
    10 Pistols
    5 Deadlifts 100/70kg

    B) AMRAP of
    10/7 Cal.
    7 Box Jumps
    7 Toes-to-bar

  • Weighted pull ups Strength

    Weighted pull ups 5x4x40%

  • Power Clean (DELOAD) Strength

    5x3 Power Cleans @70-75% of 1RM Clean
    - Rest 2-3min btw sets

  • Strength Workout

    Close Grip Floor Press in Bridge
    Build to a heavy 2 over 6 sets. Rest 2:00
    - Sets of 5,4,3,2,2,2
    Option: 6 x 4 moderate

  • WOD Workout

    "Jackie"

    For time
    1000 m Row
    50 Thruster 20/15kg
    30 Pull up

    Timecap: 12 mins
    Compare to : 2022.06.27.

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s

  • UNBROKEN 2021 Karsinta Workout

    OSA 1 (KELLO 00:00-06:00)

    6min AMRAP:
    12/10cal Row
    12 x Thruster (40/30kg)

    Result: Repetitions

    Soutu tulee tehdä Concept2 merkkisellä soutulaitteella.
    Naiset soutavat 10 cal ja miehet 12 cal.

    Thruster paino on miehillä 40kg ja naisilla 30kg.
    Painot ovat samat myös masters ja teens sekä sotilassarjoissa.

    2min REST (KELLO 06:00-08:00)
    Ensimmäisen osan jälkeen on pakollinen 2min tauko.

    OSA 2 (KELLO 08:00-13:00)

    Find 2RM: Hang Squat Clean in 5min

    Urheilijalla on 5 minuuttia aikaa etsiä kahden toiston maksimipaino: rinnalleveto kyykkyyn riipusta.

    Result: kilograms
    Tie Break: suurimman onnistuneen suorituksen ajankohta

    OSA 3 (KELLO 13:00-28:00)

    For time:

    10 x Bar over Burpee
    30 x Chest to Bar (T,M40,45: Pull Up)
    10 x Bar over Burpee
    25 x Toes to Bar
    10 x Bar over Burpee
    40 x Over Head Squat (40/30kg)
    10 x Bar over Burpee
    25 x Toes to Bar
    10 x Bar over Burpee
    30 x Chest to Bar (T,M40,45: Pull Up)
    10 x Bar over Burpee

    Time Cap: 15min
    Result: time / repetitions, if not completed in 15min

    Viimeinen laji suoritetaan aikaa vastaan 15 minuutin aikarajalla.
    Masters 40+, 45+ sekä Teens <20 sarjoissa rintatankoon leuanvetojen tilalla tehdään tavallisia leuanvetoja.

    Liity mukaan tästä.

  • Conditioning 22-09-2022 Workout

    30:00 steady effort
    10 Box Jump w Step Down
    10 Up Downs
    45each Single Arm Front Rack Farmer Carry
    20 Hollow Rocks
    Stairs / 350m Row

    • Goal feel good and move well all workout.

  • WOD 26.8 Strength

    Front squat deload / technique check (4 x 5 @ 60%)