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

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    5 rounds:

    10-15sec Flutter Kicks video
    50-45sec rest

    RPE 3 to 4

  • Weightlifting Strength

    WEIGHTLIFTING

    A:

    Power Clean & Jerk

    EMOM x9

    Add loading by feel and find heavy of the day.

    B:

    PC+Jerk EMOM x7 with 75-85% of A

  • 4 x E9MOM Workout

    CONDITIONING

    4 x E9MOM: 4x6min rounds, 3min rest

    Run 800m + remaining time from 6 minutes:
    AMRAP of: 10 Single Arm DB STOH @30/20kg + 5 Bar MU

    RPE 4, very heavy breathing

    6minutes of working time, with 3minutes of rest each round. Keep a repeatable pace, but hit these intervals with very heavy breathing. You should have 90+ sec time to do the AMRAP, if not tailor the running distance.

    Tailoring options:

    Run 800m→ Run 600m
    DB STOH→ decrease loading
    Bar MU→ Lower rep scheme 5→ 3 or with Jumping Bar MU

  • 150221 Maanantai Workout

    10min AMRAP:
    20/15 cal erg
    10+10 db one arm oh lunge
    20/15 cal erg
    10+10 db one arm push jerk

    Rest 2min

    10min AMRAP:
    40m shuttle run
    20 sit-up

  • Conditioning 13-02-2021 Workout

    For time:
    50-40-30-20-10:
    Air Squats
    Box Jumps w. step down @61/51cm
    Anchored Sit-ups
    Push-ups
    Wall Balls @20/14lbs
    *Both partners run the stairs after each completed round.

  • 18.9.2015 Workout

    Tabata for DU`S

  • Back squat Strength

    Back squat

    4x3

    *20 min aikaa tähän osioon
    * n. 2min tauot sarjojen välissä.
    *Jätä 1 toisto "tankkiin"

  • Strength Strength

    3x5 Heavy snatch Push press

  • Clean pull Strength

    Clean pull
    3x5r @ 80-90% from your best clean
    Go every 90s.

  • Punttitunti, rakenteellinen 1-jakoinen (tammikuu) Workout

    Rakenteellinen jakso, tavoiteena:
    1. Maksimoida liikkuvuutta, 2. minimoida lihasepätasapainoa 3. vahvistaa corea 4. valmistaa kehoa syksyn voimaharjoitteluun opettelemalla liikemalleja.

    Sarjat: 3/ Toistot: 12/ Tempo: 4010 Varat: 2 - 3

    Liikkeet:
    A1. Maljakyykky
    A2. Side step laudalta
    B1. Landmine tangolla, toispolvi asento
    B2. Yhden käden rengassoutu
    C1. Jalkojen nosto istuma-asennossa
    C2. Pohje nousu yhdellä jalalla, koroke (voit ottaa tukea)