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

  • Push press Strength

    3 x 5 V.4-5

    Pidä paino sen mukaisena, että joka sarjaan jää ohjeen mukainen vara.
    Suuntaa antavat prosentit on n. 55% of 1RM Jerk

  • 7min AMRAP of Burbees Workout

    As Many reps of Burbees in 7 minutes as possible

  • Deadlift Strength

    Find 1RTM of the day with 6 sets.

  • WOD Workout

    5 rounds for time;
    10 Cal Row
    8 Box Jump w. Step-down
    6 Burpee Pull-up

    Timecap: 13mins

  • Back squat Workout

    5 @50%
    4 @60%
    3 x 3 @70%

    2min Rest between sets

  • Snatch complex Strength

    Every 90sec for 15min (10 rounds)
    1 Hang Power Snatch + OHS + Snatch (Full)
    (increase weight)

  • WOD Workout

    2019.11.11
    Do it again Friday
    21-15-9 Reps for Time
    Power Cleans @50/35kg
    Shoulder-to-Overheads @50/35kg
    Burpees

    TC:17'

  • Saturday Smash Workout

    4 RFT
    800m run
    50 db front squat, 2x15/2x10kg
    30 burpee pull-up

  • Shoulder press Strength

    5 x 3 V.1-0
    Rest 2-3min between sets.

  • OFF-SITE WORKOUT - COOPER Workout

    "Cooper"

    In 12 minutes run as far as possible

    Harjoituksen tarkoitus on toimia lähtötasotestinä. Mikäli olet juossut Cooperin lähiaikoina, ei testijuoksua ole välttämätön suorittaa. Harjoituksessa tavoitteena on juosta mahdollisimman pitkälle 12 minuutin aikana.

    WARM-UP:

    6 x 100m easy Run + 100m moderate Run

    Then,

    1-2 rounds

    10 per side Leg swings
    10 Squat into hamstring stretch
    1min per side Calf stretch
    1min per side Pigeon stretch