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

  • 9min AMRAP Workout

    5 high box jumps
    7 thrusters @ 45/30kg
    9 kb swings @ 32/24kg

  • Työntöproge 4 Strength

    5x2, nousu V2 painoon

    -Pieni lisäys edelliseen viikkoon.

    *Pidä viimeinenkin nosto teknisesti hyvänä, eli saksien pituus pysyy samana ja työntö ohjautuu lukituille käsille lapojen päälle.

  • 290523 Maanantai B Strength

    3 rounds
    5s ring bottom hold + 4-6 ring dip + 5s ring support hold
    10-12 barbell bent over row (2-3 RIR)
    Rest 1,5min

  • Soccer Workout

    Soccer

  • Strength Strength

    Deadlift
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%
    Final set is an AMRAP @ RPE 8
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 3 of 6

  • WOD Workout

    5 ROUNDS FOR TIME
    100m shuttle Run
    5 TNG Deadlift@100/70kg
    20 Unbroken Wall Balls @9/6kg (Scaled 15 reps )
    RPE 9
    Use same weight of your 3 from strength session.
    Today's challenge: Wall balls set must be performed unbroken. If ball drops before 20/15 reps, must restart that set from 0.

    Timecap: 16 mins

  • For load Strength

    3-2-2-1-1-1-1:
    Weighted pull-ups

    Scaled WOD
    7 sets for reps:
    1-5 banded strict pull-ups

  • Oheiset Workout

    3x
    8+8 Askelkyykkyä paino takaräkissä 35-45%
    8 Kulmasoutua tempausotteella
    5+5 Arnold's press

  • ”WW -karsintalaji 1” Workout

    Metcon (time)

    ”WW -karsintalaji 1”

    For time:
    9-15-21-27 Thrusters
    27-21-15-9 Toes to bar

    M: 40kg N: 30kg
    Timecap: 12 minutes

  • Running & Dumbbells Workout

    For time:
    400m run
    40 DB snatches (20/20)
    40m DB OH lunge
    40 DB push press (20/20)
    400m run
    40 DB thrusters
    40m DB OH lunge
    40 DB squat snatches (20/20)
    400m run

    Men: 22,5kg women: 15kg DB.

    TC: 25 minutes.