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

  • Paritreeni Workout

    Paritreeni, molemmat tekevät seuraavan:

    6x50m farmarikävely
    15,12,9,6,3,1 raaka rinnalleveto

    Toinen aloittaa farmarikävelystä ja toinen rinnallevedosta. Parilla samat painot käytössä.

    Tauko

    5 kierrosta
    10 venäläinen kierto, vas+oik=1 toisto
    15 hyvää huomenta kuminauhalla

  • Takakyykky vajailla palautuksilla Strength

    6 x 4, 75 %

    Palautus 90 sek

  • 8min AMRAP of your choice Workout

    8min AMRAP of your choice

    Pick 3 movements and make your own rep scheme. Go by feel.

  • Extra Workout

    1 min Pigeon stretch / side
    1 min Straddle stretch
    1 min wall sofa

  • Thursday Throwdown Workout

    MVMT PREP
    Foam Roll Pec, Lat, Tricep
    Banded Upper body
    band pull aparts, external rotations
    crab reach
    Underswitches
    scap push ups

    (10)

    Strength Two
    BB Strict Press 5x5
    Crossback Lunges 5x5

    (15)

    You Go I Go On Adderall
    Double Dumbbell. F15-20/ M25-30

    1 DB Romanian DL
    1 DB Bent Over Row
    1 DB Clean
    1 DB Squat
    1 DB Push Press

    2 of each, 3,4,5 etc Keep Climbing.
    Switch once finished whole Complex.
    Partner 2 is doing Plank/ Burpees.

    Score is last rep round both partners completed + total Burpees

    Max AMRAP 18mins
    (25)

  • 1. Snatch Strength

    60%/3
    65%/3
    70%/3
    75%/3
    (80%/3)3

  • Row 5x1000m, rest 3min between sets Workout

    Row 5x1000m, 3min rest

    Not all out efforts, keep a steady pace. Steady does not mean easy. Try to hit all rounds within 2sec.

  • Amanda Workout

    9-7-5
    Ring MU + Squat snatch (60/42.5)
    (Time cap: 8min)

    Skaalaus vaihtoehoja:

    Pienemmät kuormat ~ 50-60%/1rm
    Toistot 7-5-3 / 5-3-1
    Ring MU --> Bar MU
    MU --> Burpee + C2B/Pull up
    Squat snatch --> Power snatch

  • 3x5 Deadlift Strength

    Deadlift 2x5 + 1x5+
    (first set at 65%, second at 75% and third at 85% of 1RM, but try as many reps as possible in third set 5+ reps)

  • 2min ON, 1min OFF for 7 rounds Workout

    2min ON, 1min OFF for 7 rounds: Row + DT

    7sets,
    In 2 minutes:
    Row 15-20/10-15kcal
    12 Deadlift (70/50kg)
    9 Hang Power Clean
    6 Jerk
    Rest 1min

    In two minutes you first row calories and then do one round of DT. The third minute is for rest. Choose a demanding amount of calories for rowing and weight for DT. You should be able to do them both in two minutes. Scale if needed. Do at least one test round before you start your workout. This workout should be hard but doable. Good luck.