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

  • WOD Workout

    Emom 30

    1) 10-20 Seinäpalloa
    2) Konella kaloreita (max 45s)
    3) 8-12 Yhden käden Devil's press
    4) 45s Viivajuoksua
    5) Lepo

  • 120924 Torstai A Strength

    DELOAD WEEK

    On the minute for 9min
    1. 3 strict chest to bar chin-up + 8-12 push-up
    2. 15-20 sit-up
    3. Rest

  • Strength Strength

    Hang Power Clean
    Build to a heavy 2 over 6 sets.
    - Sets of 4,3,2,2,2,2

  • BACK SQUAT Strength

    Back squat

    12-10-8-6

    E3MOM / 1-3 reps in tank

  • Back Squats Strength

    Back Squats,
    5@75%,
    5@80%,
    3x5@85%

  • Strength Strength

    Bench Press
    Build to a heavy 2 over 6 sets. Rest 2:00
    - Sets of 5,4,3,2,2,2
    Option: 6 x 4 moderate

    Use your strongest grip position today.
    Hip lift? No rep!

  • WOD Workout

    5min AMRAP

    12 STOH (Kp/Kk)
    6 Burpee KP:n yli

  • Accessory Workout

    3-4sets:

    8+8 seated press
    8+8 Db/kb row

  • Strict pull up 5 x 1 Strength

    • weighted
    • bodyweight
    • feet on the ground
    • negative
    • rest 1min

    Same weight in each set!

  • 120924 Torstai B Workout

    DELOAD WEEK

    3 rounds for repetitons
    1min row for cal
    1min burpee
    2min rest