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

  • Strength Strength

    Deadlift (15 mins )
    3 sets of 10 reps
    -touch n go style
    - build up to max weight and repeat it twice within 5% difference of the first weight
    - rest 3 mins

  • Warm up Workout

    3 rounds
    1:00 machine
    10 Dynamic Squat Stretch
    10 Inchworms
    10 kip to swings

  • Accessory work Workout

    3 rounds
    10 hspu / box hspu
    20 front racked lunges @light/moderate weight
    30 abmat sit ups
    rest 2 min bwn rounds

  • 10 rounds Workout

    200 Meter Run
    10 Toes to bar
    10 Dumbbell Snatch (22.5/15kg) (Alternate)

    (Time cap: 20min.)

    • Ohjeistus:
    • Suorita 10 kierrosta/20min. rennon reippaasti. Ei aikaa vastaan, mutta reippaalla temmolla.
    • Tavoittele t2b:ssa ja snatchissa suorittaa sarjat ilman breikkejä.
    • Tavoittele pitämään tasainen flow.
    • Skaalaa toistoja hieman alaspäin, mikäli esim. T2B on sinulle hidas ja haastava liike.

  • Power clean Strength

    Every 90s. x8
    3 Power cleans
    @65%-85%

    • Ohjeistus:
    • Pysäytä tanko aina alhaalla. Ei TnG nostoja.
    • Pyri pitämään tasainen nosto tahti, 1+1+1.
    • Etene nousevin kuormin.
    • Puhtaat nostot.

  • Accessory Workout

    4rds
    8-12 x Hip Thrust
    rest 90-120s
    8-12 x Goblet Squat, 2s pauset @ bottom

  • CFMEDA 03.02.14 Workout

    AMRAP in 11 Mins:
    9 OHS 42Kg
    27 DU

  • Split press Strength

    Split press
    4x8r @ 2 reps in the tank.
    60s. Rest btw. sets

  • 10min Amrap Workout

    5 x T2B
    10 x Thrusters 42.5/30kg
    15 x Bar Over Burpee

  • 10min Amrap Workout

    HSPU x 5
    DB Snatch x 10
    DU x 30