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

  • 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.

  • Takomo Gymnastics (Deload) Workout

    EMOM 30 ( 6 rds)

    Min 1: 15-20 sec Ring Support hold
    Min 2: 6-10 reps Strict knees to elbows
    Min 3: 20-30 sec HS Hold
    Min 4: 2-3 reps Turkish get up left
    Min 5: 2-3 reps Turkish get up right

  • Wednesday 12th Aug 2020 WOD Workout

    1min max rep wall ball
    1min max rep double dumbbell hang clean and press
    1min max rep burpees

    2min rest

    5 rounds

    At home variation:

    1min max rep air squats
    1min max rep odd object clean
    1min max rep burpees

    2min rest

    5 rounds

  • Weightlifting Workout

    Weightlifting

    Every 30s x10
    2 Power clean 70-75%

    At 05:00
    2min rest

    

EMOM7
    2 Power clean
    Build up to heavy

    At 15:00
    EMOM5
    5 TNG Power clean
    80% of daily double in PC

  • WOD Workout

    2 Rounds for time:
    25 Power Cleans (52.5/35kg)
    25 Bar Facing Burpees
    Timecap: 10 mins

  • 4 rounds for time Workout

    12/9 Air bike / Row
    6-9-12-15 Box step overs (W/DB: 2x22.5/15)

    (Time cap: 10min.)

    • Ohkeistus:
    • Käsipainojen tulisi olla melko raskaat, mutta sellaiset, että kykenet suorittamaan kaikki sarjat 1-3 osassa.
    • Miehillä boxin korkeus on normi 60cm ja naisilla normi 50cm.
    • Boxin päällä ei tarvitse ojentua.
    • Mikäli huilaat kesken sarjan, tulee käsipainot laittaa aina lattialle tauon ajaksi.