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

  • Juoksu + 30 min Workout

    Aloita treeni 1 mailin juoksulla

    Sen jälkeen 30 min.

    25 Levypaino maasta suorille käsille
    25 Kyykky levypainon kanssa
    400m Levypainon kanssa

  • WOD Workout

    AMRAP 10 mins
    1 man maker
    20 sec front plank
    2 man maker
    20 sec front plank
    3 man maker
    20 sec front plank
    4 man maker
    20 sec fron plank
    5 man maker
    20 sec front plank
    6 man maker
    ….etc

  • 2 x Tabata Workout

    Rest 2 minutes

    • Abmat SU

    Score is your worst rounds added together.

  • Clean & jerk (Technique) Workout

    0:00-6:00:
    - 2 Tall clean + 2 Tall Jerk x4

    6:00-12:00:
    - 2 Clean pull + 2 Jerk drive x4

    12:00-18:00:
    - Squat clean & Jerk: 4x2

  • Basic stuff for time Workout

    4RFT
    10 Medball cleans
    20 KB-Swings
    30 Double unders

  • Back Squat Strength

    Every 3 min:
    5 Reps @ 74%
    3 Reps @ 79%
    1 Reps @ 84%

    5 Reps @ 76%
    3 Reps @ 81%
    1 Reps @ 86%

    5 Reps @ 78%
    3 Reps @ 83%
    1 Reps @ 88%

  • Painonnosto: Snatch 3x2 Strength

    20 min to work up to 3x2 Snatch

  • Bodybuilding Workout

    3-4 Rounds for quality:
    As a super set:
    15 Around the world w/ DBs or small plates
    21's bicep curls w/ barbell

    As a super set:
    12-15 Side lateral raise
    10 DB skull crushers

    • Rest 1-2min btw rds.

  • Bench Press Strength

    3x5 @80%
    5x3 @80%

    • Rest 150sec

  • 5 rounds for time Workout

    6 Power snatch (50/35kg)
    40 DU's

    (Time cap: 8min.)

    • Tangon tulisi olla melko kevyt. Sellainen, että kykenet freessinä suorittamaan yli 10 toistoa putkeen.