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

  • AMRAP 8 Workout

    Abmat sit-ups
    - Every minute starts w/ 25 double unders. Including 00:00.
    - score is your total sit-ups

  • Mon 19/11/18 Workout

    Skill:

    Front lever progressions

    WOD:

    7 minute burpee test

    (

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  • Monday technique Workout

    Olympic weightlifting technique

  • Strength work Strength

    4 rounds, rest as needed:

    1) 4 Back Squat
    2) 6 Barbell Press
    3) 3 Weighted Pull-Up

    RPE 4 (1-2 reps in the tank)

  • Fathers eve Bingo Workout

    Partner Bingo

  • EMOM10 Workout

    1 Clean & Jerk
    - Go AHAFA

  • 5.11.2018 Workout

    Kepee viikko Painonnostajilla. Vähän kyykkyä ja "kohtuu" prosenteilla nostoja. Molemmille porukoille sama ohjelma. Kivaa kikkailua myös tiedossa. Huomenna on alakerrassa lepopäivä niin sinne voi mennä tekemään Core, PK:tä, Mobia :)

    Tall clean + työntö molemmille jaloille

    5*(2+(1+1)) @ 40-50%

    RiVe (pareittain, keppi kyynärpään korkeudelle)
    6*2@60%

    RiVe+Ty

    EMOM10 @ 60-70%

    Takakyykky 5*4@50%

    50 vatsaa (tyyli vapaa)

  • Optional accessory Workout

    Optional Accessory:

    4 rounds, rest as needed:

    1) 15-30 GHD Sit-Up
    2) 5+5m Banded Lateral Walk

    RPE 3

  • Optional accessory Workout

    Optional accessory:

    5 rounds for time:

    Row 250m
    15 Push-Up

    RPE 4

    Target: Hit all push-ups unbroken. Scale the reps before start if needed! Row fast!

  • AMRAP 40 Workout

    40min AMRAP

    *choose whatever you want of the following:

    21-15-9 reps of:
    (1) Cal. on a machine - Burpees
    (2) Handstand Pushups - Pistols
    (3) Pullups - Ring Dips
    (4) Toes-to-bar - Box Jump Overs
    (5) KB Swings - Goblet Squats 24/16kg
    (6) Pushups - Situps - Squats
    (7) Wall Balls - DB Snatches 22,5/15kg

    *perform 50 Double Unders between each exercise.