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

  • Turkish get up Strength

    5x3+3, AHAP

  • Reverse Lunge + Hold Strength

    Reverse Lunge
    30-30-30-30
    After each set do 20-30s weighted hollow hold
    .
    Try to add 2,5-5kg to last weeks weight
    60s rest between the sets

  • WOD Workout

    Partner WOD
    20 mins of
    Partner 1 : 400m row
    Partner 2: AMRAP 30 m Farmer Carry+ 10 DB CL&Jerk

    Score: rounds completed in AMRAP

  • Back squat 6 x 8 Strength

    Back squat
    6 x 8, 3 min rest

  • Punttitunti, lokakuu alku alakroppa Strength

    Takakyykky
    Sarjat: 2
    Toistot: 6, 5 ja 4.

    Ensimmäisessä sarjassa vara 2 ja toisessa vara 1. Toiseen sarjaan ladataan 6 toistoon ensimmäisen sarjan 5 toiston kuorma ja 5 toiston sarjaan ensimmäisen sarjan 4 toiston kuorma.

  • Strength Workout

    KB work
    1,
    KB wind mill
    3 sets of 5reps/side
    - heaviest weight for each set

    2,
    Turkish sit up
    3 sets of 5 reps/ side
    - heaviest weight for each set

    3,
    KB Snatch + Push Press
    3 sets of 5 reps/side
    - heaviest weight for each set

  • Bench press 6 x 8 Strength

    Bench press
    6 x 8, 3 min rest between

  • OPEN 15.3 Workout

    Amrap 14min
    7 x Ring MU
    50 x WB
    100 x DU

  • Extra Credit 14-10-2020 Workout

    Side Plank Crunch: One full Tabata 4 sets each side. Hold top position Side Plank as "rest"
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Workout

    A)
    Push Jerk
    Build to a 1RM in 10 sets. Rest 2:00
    - Sets of 3,3,2,2,1,1,1....
    - Option: Focus on technique performing sets of 2-3.

    B)
    Strict Pull-ups
    1 x Max Reps
    - Option: Less than 3? Then go for additional partner/floor assisted for 2 tough AMRAP sets; rest 1:30

    C)
    Ring Dips
    Accumulate 20-30 reps.
    - Option: Accumulate 20-30 reps of Bar or Box Dips, or self-assisted ring dips