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

  • “Harley Love” Workout

    6 Rounds:
    13 x Thruster @ 42.5/30kg
    14 x Kipping Pull-Ups

  • NBT Back Squats Strength

    Same but a little bit harder than 21.1.

    5x60%
    3x75%
    1x85%
    3x80%
    3x85%
    2x90%
    7x78%
    7x78%
    7x78%
    7x78%

  • 3x7min AMRAP Workout

    3x7min AMRAP (3min rest)
    a)
    21 Wall Balls
    15 Toes-to-bar
    9 Clean & Jerks 60/40kg

    b)
    9 KB Swings 32/24kg
    15 Thrusters 42,5/30kg
    21 Pullups

    c)
    45 Double Unders
    9 Cal. Row/A. Bike
    6 Burpees

  • Engine - C&J Strength

    C&J 1RM in 20min

    Ohje: hae työnnön päivän ykkösmaksimi. Älä ylitä aikarajaa.

  • Engine - Accessory Work Workout

    4 rounds, rest as needed

    1) 10-20 Ring Dip
    2) 8+8 Pistol Squat

    Ohje: tee 4 sarjaa. Skaalaa toistomäärät ja liikkeet itsellesi sopiviksi. Lepää tarvittava aika liikkeiden välissä.

  • Strength&Conditioning - Barbell Cycling/Squat Snatch Strength

    Barbell Cycling

    4x6 Squat Snatch

    Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

  • Open Gym Workout

    Do some mobility work or build your aerobic capasity
    - row
    - run
    - bike
    Or play w/ tires

  • Cleans Strength

    Do additional 4 sets of:
    1 Squat clean @ 80-85% of days 1RM

    2min rest btw sets.

  • Bicep curls Strength

    Strength: Bicep curls
    3 x 8
    Use barbell, kettle bells or dumbells

    Previous description:
    4 x 6-8 @ 3010 (3 sec down, 1 sec up)

  • 6/12/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(20)
    8 ohs 95/65-*115/75
    400m run

    12 ohs 95/65-*115/75
    12 hrpu/*strict hspu

    16 ohs 95/65-*115/75
    800m run

    20 ohs 95/75-*115/75
    20 hrpu/*strict hspu

    3x2
    overhead squat

    Finisher
    2 min butterfly stretch
    1 min six inch hold
    30 scap push ups