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

  • Oly Lifting 18-06-2023 Workout

    EMOM x 7 MINUTES
    1 Hang Power Snatch + 1 Overhead Squat

    • Start Light and build to Moderate.
    • OHS build depth, confidence and stability first before adding more weight

  • 24.5.23 Strength

    CHIN UP 2/6
    5x chin up
    3x chin up
    3x chin up
    1x chin up
    -rest 90s between sets

  • Vko 2,3 Ma Workout

    EMOM’40

    1. 12 Squat jump
    2. 14 Pause Push up
    3. 15 V-Ups
    4. 10+10 Bulg Split squat
    5. 12+12 kyljet

    Kirjoita kommentteihin lyhyesti mille treeni tuntui, oliko liian helppo, hyvä, liian vaikea.

    voit myös kirjoittaa omat tulokset muistiin jos haluat

  • MISS PIGGY Workout

  • Vahvinlaji- treenit Workout

    Tekniikkaa:
    Atlaskivet: shoudering ja pöydälle nosto
    Axle bar
    Yoke
    Renkaan flippaus
    Lekahommat
    Kirjoita alle ajatuksiasi illan treeneistä ja saavutuksiasi kyseisten välineiden kanssa 💪🏻

  • Karen Workout

    For time

    150 Wall Balls

    TC 10min

    ———

    • Find a good pace and rhythm. Keep the movement as seamless as possible.
    • Break up the reps sensibly. Pausing for a few seconds before carrying on is better than going to failure.
    • Scale the weight/movement if needed.

  • BarMU Workout

    Bar muscle up-kurssia.

  • Treeni 4 Workout

    Warm Up
    2 rounds
    2 min row (add speed during 2 min)
    5+5 lateral box step ups + 10 box jump, step down
    20 alt hand hang db power clean&push press
    20 hollow rocks

    Strenght
    FS/BS Squat Program Practise 8
    3x2 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
    3x3 box back squat @50-60%, as explosive as you can! (sit on bench, pause 1 sec and fast up!)
    rest 2-3 min bwn sets

    Emom 10
    1 squat snatch @75%
    rest few minutes and start c&j
    Emom 10
    1 clean&jerk @75%

    Intervals 3x2min on / 1min off
    8-10 burpee over rower
    15/12 calories rowing (masters 45+ 14/11 cal)
    max reps overhead squats in remaining time 42.5/30kg or 35/25kg

    Optional Accessory Work
    3x6+6 bulgarin split squat (fast up, bar behind neck)
    3x24-30 bicycle crunch + 24-30 weighted russian twits
    rest 1.5-2.5 min bwn sets

  • ENDURANCE: Running and KB trill Workout

    8 rounds

    20 KB Swings
    100m Sprint -> walk back
    10 KB Snatch, alternating hand from ground

    Rest 1min

    20 KB Clean, alternating hand w/ swing
    100m Sprint -> walk back
    10 KB Tater

    Rest 1min

    Use same KB for every movement

  • Intervals Workout

    6rounds:

    30s ON / 30s Off

    1) row
    2) hang power snatch @40/30kg
    3) bike
    4) box jump over