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

  • 051024 Lauantai Workout

    A) Bar muscle-up technique

    B) 4 rounds (30s work / 30s rest)
    1. Bar muscle-up
    2. Alternating arm DB hang clean & jerk 22,5/15
    3. Sit-up
    4. Cal bike erg / echo bike

  • Every 5:00 for 5 rounds Workout

    50 double-unders
    10 kipping pull-ups
    10 push jerks (47/70 kg)
    7m + 7m double-db front-rack lunges alt. (15/22,5kg)
    – Rest with the remaining time in the intervals.

    Scaled WOD
    Every 5:00 for 5 rounds:
    25 single-unders
    5 jumping pull-ups
    10 push press
    7m + 7m Walking lunges
    – Rest with the remaining time in the intervals.

  • 11.8.2018 deload cycle Workout

    Kipping technique

  • 11.8.2018 deload cycle Workout

    AMRAP 15, with partner

    16 step over box with KB 2x24/2x16kg
    Friend hang on pull up bar. If drob down stop step overs

  • WOD Workout

    For time:
    100 total Double KB Front Rack Walking Lunges @ 24/16kg
    - TIME CAP = 10:00

    Extra:
    Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

  • ”Saved by the barbell” Workout

    3 kierrosta amrap:

    • 1min burpee
    • 1min wall-ball 3m (N 6kg / M 9kg)
    • 1min maastaveto (N 35kg / M 52,5kg)
    • 1min kuntopallo-istumaannousu (N 6kg / M 9kg)
    • 1min raaka rinnalleveto riipusta (N 35kg / M 52,5kg)
    • 1min lepo

  • EMOM x 20 Workout

    EMOM x 20

    1) strict cindy
    2) 5 high box jump

    Cindy = 5 pull up, 10 push up, 15 air squat
    Scaled = 3-4 pull up, 6-8 push up, 15 air squat

    Mikäli vaihdat tiukan leuanvedon, ota tilalle low bar pull up ja pyri pitämään kroppa mahdollisimman pystysuorana.

    Tavoite kehittää lihas/voimakestävyyttä ja saada tiukka "pumppi" yläpeltiin. / Hypyillä herätellään räjähtävää voimantuottoa

  • Front squat Strength

    Front squat

    10-8-6-4

    E3MOM / 1-2rep in tank

  • STRENGTH 190924 Leg powah 💥 Workout

    E2MOM18 - for quality!
    1. 8/8 2DB Plate elevated reverse lunge, go heavy!
    2. 30/30s Copenhagen plank
    3. 8/8 Banded hip flexor + lateral ”circle” 🔃

  • Double 5 Workout

    2x
    AMRAP 5 (rest 2:30min between)
    5 Deadlifts 100/70kg
    10 C2B Pullups
    15 Pushups