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

  • 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

  • Gymnastic Workout

    Kipping hspu
    5 x 1-10
    - rest 60-90sec

    EMOM 16
    1. 20-30sec c2b top hold
    2. 40sec barbell roll out
    3. 10-30sec L-sit hold
    4. Unbroken set kipping t2b/ leg raises

  • Low Hang Squat Snatch Strength

    4x2 Low Hang Squat Snatches
    - Drop the bar btw reps
    - Low hang position is below the knees
    - build up by the feeling. Good lifts, NO FAILS!!!
    - Rest 2-3min btw sets

  • Snatch Warm-up Workout

    6-8 sets of:
    2 Hang Muscle Snatches + 2 Snatch Grip Push Presses + 2 Overhead Squats
    - This should be a warm-up to get you prepared for the hang snatches
    - Rest 1min btw sets

  • Power snatch Strength

    Find power 1rm powersnatch

  • Morning Intervals Workout

    2 Rounds

    AMRAP 6
    Bike 10/7 Cal
    Shuttle Run 6x8m
    Bike 10/7 Cal
    DB Snatches x10

    Rest 3min

    AMRAP 6
    Row 10/7 Cal
    Wall Balls x10
    Row 10/7 Cal
    Burpee over Rower x5

    Rest 3min before the second round