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

  • Metcon Workout

    8 rounds for time

    3 clean 80/50 kg
    10/7 cal erg

    Tc 10 min

  • Hang Squat Clean Double Strength

    EMOM x12:

    Hang Squat Clean Double (above the knee).
    DnG or TnG

  • Snatch OTM Strength

    On the minute for 12 minutes:

    1-3min 5x snatch, 60%
    4-6min 3x snatch, 70%
    7-9min 2x snatch, 80%
    10-12min snatch, 85% +

  • Back squat Strength

    Build to heavy 5 reps in 15 minutes
    goal is to do 4-6 sets of 5 reps.

  • 15 Rounds E2MOM: Workout

    5x3 Strict Press,
    5x3 Push Press,
    5x3 Push Jerk

  • Conditioning Workout

    EMOM 36

    Odd: a)
    Even: b)

    a)
    3 pull-up, 6 push-up, 9 Air Squat

    b)
    4 power clean @ 50/35kg
    4 box jump

  • 4.5.2021 (Bench Press) Strength

    Bench Press

    3 x 4 x 80%
    2 x 4 x 85%
    1 x 4 x 90%

    Sendoff 3:00

  • 9.3.2021 Strength

    Front Squat 1RM

    8 - 6 - 4 - 3 - 1 - 1 - 1

    SO 3:00

    Omatoimi:

    Joko sinun etukyykky on sama kuin Totalissa tehty takakyykky 1RM.
    Mikäli teit eilen takakyykyt ja soudun niin kannattaa pitää lepoa tämä päivä ja tulla huomenna tekemään lepopäivän rästitreeninä tämä.

  • Saturday 25.4.2020 Workout

    at the gym version

    1.
    Back Squats

    9 back squats @60%
    7 back squats @64%
    5 back squats @70%
    9 back squats @64%
    7 back squats @70%
    5 back squats @74%

    *Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm - Go by the feel, ascending weights when reps are descending. Little bit higher % than last week.

    2.
    Arm pump

    3-4 rounds of
    10 Back flies
    10 Front raises
    10 Lateral raises
    10 Skull crushers
    10 Single arm bent over row (Right arm)
    10 Single arm bent over row (Left arm)
    10 Bicep curls
    Max bicep hold in halfway

    Rest as needed. For quality and PUMP!

    OR

    Anywhere version

    1.
    ”Leg killer”
    3 rounds, with 2 min rest between rounds

    30 Squats into calf raise
    30 Alternating split squat jump
    30 Reverse lunges
    30 Squat jump as high as possible
    30 Duck walks (Stepping forward and backwards in a squat)

    2.
    Arm pump

    3-4 rounds of
    10 Back flies
    10 Front raises
    10 Lateral raises
    10 Skull crushers
    10 Single arm bent over row (Right arm)
    10 Single arm bent over row (Left arm)
    10 Bicep curls
    Max bicep hold in halfway (90degree)

    Rest as needed. For quality and PUMP!

  • 8.3.2021 Strength

    Back Squat

    1 x 4 x 85% @ 4 RM
    1 x 4 x 90% @ 4 RM
    1 x 4 x 95% @ 4 RM
    1 x 4 x 100% @ 4 RM
    1 x 4 x 105 - 110@ 4RM

    SO 3:00

    Omatoimi:

    Huomioi päivän kunto. Edelliseen kyykky treeniin verrattuna lähestymis sarjoja on puolet vähemmän, eli tänään on mahdollisuus kyykätä isompia painoja kuin edellisellä kerralla.