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

  • Torstai 14.7. Workout

    33 Min amrap
    400m Run
    30 Swing
    20 Single arm thruster (10+10)/ 20 Wall Ball
    10 Burpee
    1 min rest
    200m Run
    15 Sit up
    10 Single arm thruster (5+5)/ 10 Wall ball
    5 Burpee
    2 min rest

  • 2 rounds for time Workout

    50 double-unders
    40 AbMat sit-ups
    30 chest-to-bar pull-ups

    scaled wod
    2 rounds for time:
    40 single-unders
    20 AbMat sit-ups
    20 ring rows

  • Strength Workout

    Rack Deadlift
    Build to a heavy double in 6 sets. Rest 3:00
    - Sets of 5,4,3,2,2,2
    - Pull from plates stacked so the barbell is about the level of the knee
    Option: Sets of 5 for technique.

  • Strength Workout

    Pause Parallel Front Squat
    Build to a heavy single over 6 sets. Rest 2:00
    - Sets of 5,4,3,2,1,1
    - today we will pause in the parallel position for a 2 count then go up!
    - no rebounce is allowed at the bottom pos.

  • Styrka CG Bench Press 1RM Strength

    A: Close Grip Bench Press
    (hitta ditt 1RM)

  • 210425 Maanantai Workout

    DELOAD WEEK

    Partner workout

    30min AMRAP
    1200/1000m row
    60 DB hang snatch 22,5/15
    50 DB box step-up 22,5/15
    40 push-up

    Share repetitions with partner

  • Emom Workout

    EMOM 16
    1.8-10 ohs 30/20kg
    2.6-8 hang power snatch 30/20kg
    3.40s erg @moderate
    4.rest

    @RPE 3-3.5
    ->deload jumppa eli pidä painot kevyenä ja pysy RPE!

  • Jared Workout

    4 rounds for time of:
    Run 800 meters
    40 Pull-ups
    70 Push-ups

  • 4x 3min ON/90sec OFF Workout

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

    A) 20 Wall Balls
    16 DB Snatches 22,5/15kg
    +
    Max Calories in the remaining time

    B) AMRAP of
    7 Hang Power Snatches 42,5/30kg
    7 Burpee Over Bar

  • Clean & Jerk Strength

    7 sets of Clean & Jerk
    Set 1: 1+1 @73%
    Set 2: 1+1 @78%
    Sets 3-5: 1+1 @84%
    Sets 6-7: 2+1 @73%
    - Rest 2min btw sets