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

  • Lepopäivä Workout

    Rest day - what did you do?

  • Saturday Madness Workout

    Partner Workout
    3 x 9:00 AMRAP
    Rest 2:00 Between each AMRAP

    A)
    12 Toes to Bar
    32 total DB Snatch @22,5/15kg

    B)
    12 Kipping Pull-ups
    32 total Single Arm DB Push Press

    C)
    Max Cal Row

    Goal: Challenging effort, split all work evenly
    Rx+: Last round = 4-8 Ring or Bar Muscle-ups, 20 Cal Ski/Bike/Row

  • "Battle Buddies" Workout

    16 Rounds (with a Partner) for Time:

    20 DU
    10 Bar-Facing Burpees
    5 OHS 43/30kg

  • Push Jerk Strength

    Push Jerk 3-2-1 @75%, rest 30s btw sets
    Rest 2min
    Push Jerk 3-2-1 @80%, rest 30s btw sets
    Rest 2min
    Push Jerk 3-2-1 @85%, rest 30s btw sets

    • Drop -5% if you aren't sure of a true 1RM.

  • Power Clean + Squat Clean Strength

    Every 2min x 5:
    2 Power Cleans + 1 Squat Clean

    Sets 1-2: 65% 1RM Power Clean
    Set 3: 70%
    Set 4: 75%
    Set 5: 75-80%

  • Bench Press Strength

    6x8 Bench Presses
    - Rest 3min btw sets.

    Set 1: @65%
    Set 2: @70%
    Set 3: @72%
    Sets 4-6: ......
    Once into your 4th set, work up by feel.

  • 291022 Lauantai Workout

    Soutumaraton
    Powered by NOCCO & Barebells

    42km row for time
    3-4 hlö tiimeissä

    Soutumaraton-joukkueet on muodostettu vapaasti ja sali varattu maratonin ajaksi 10-13:30. Normaalit WOD-tunnit peruttu tältä päivältä.

  • Strength Workout

    Floor Press in Bridge
    6 x 3-4; rest 1:00

    60-70% of max as a guide
    2 sets narrow, 2 sets wide, 2 sets medium
    Increase from last week if possible

  • Core Work Workout

    3 Rounds For Quality
    1: 10 High Plank Shoulder Taps w/ Leg March (2=1)
    2: 10 Dead Bugs (2=1)
    3: 10 Side Plank Twist To Hip Drop
    4: 10 High Scissor Kicks (alt. leg lifts) (2=1)
    5: 10 High Plank KB Pull-throughs
    6: 10 Bicycle To V-up
    7: 10 Standing Banded Rotations

    Complete each exercise 1 time through, rest 1-2min and repeat 2 more times.

  • STRENGTH Strength

    Every 3:00 for 7 sets:
    3 overhead squats
    – lisää painoa kierroksittain
    jos mahdollista