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

  • STRENGTH&CONDITIONING Workout

    Saturday

  • COOL DOWN Workout

    3 rounds:
    10 Air Squat
    5 Push-Up
    5 Ring Row

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    3 sets

    Bottom Half + Top Half + Full Strict TTB

    Pick a rep scheme you can do all sets unbroken. Rest as needed between sets.

    RPE 3-4

  • WOD Workout

    YGIG 20min

    3x 15m Viivajuoksua TAI 8/10Cal TAI 20-40DU
    9 Raakariveä
    6 STOH

    -Painolla tulisi saada toistot UB

  • WOD Workout

    For total rounds and reps:
    AMRAP in 2 mins of:
    10/7 Row Calories
    7 Burpee Over Rowers
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10 Deadlifts, 80/55 kg
    7 Lateral Burpee Over Bars
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10/7 Row Calories
    7 Burpee Over Rowers
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10 Deadlifts, 80/55 kg
    7 Lateral Burpee Over Bars

    Use a weight for the deadlifts that allows to go unbroken for the majority of the rounds, around 40-50% of 1RM!

  • Strength Workout

    Deadlift 1.5

    Build to today's technical heavy 3.
    --then--
    3 x 3 @80-90% of first part!

    One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift.

  • DEADLIFT Strength

    3-4sets:

    10 deadlift

    E3MOM / 2-3+ rep in tank

  • POWER CLEAN & JERK Strength

    EMOM x 10-12

    2 power clean + 1 jerk

    50-70% / BE FAST / DROP&GO

  • Strength Workout

    4 rounds, 20 secs per station, for max reps of:
    Ring Dip/Box Dip/parallelette or ring push up with feet elevated
    Rest 20 secs
    Feet Elevated Ring Row
    Rest 20 secs
    Arch Rock
    Rest 20 secs

    Rotate immediately to the next station every 20 secs,
    the clock does not stop or reset between stations.

  • Styrka Shoulder Press samt Strikt Pull Up Strength

    B1: Shoulder Press 6-5-4-3-2rep
    B2: Strikt Pull Up 6-5-4-3-2rep

    Fyll i vikt på Shoulderpress i "resultat" och fyll i alt. hjälpmedel på pull ups i kommentarsfältet.