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

  • Back Squat 4x4 Strength

    -Pyritään tekemään samalla painolla neljä sarjaa
    -Paino haastava, mutta pari toistoa jää varaa maksimikuormasta, eli tähtää painoon, jolla saisit tehtyä 6 toistoa

  • 26.2.2018 Ma Kyykky Strength

    -Kyykky nousu "helppoon" max1
    -Vähennä n.15% rautaa ja tee 3x3
    -Keskivartalojumppaa 100-200 toistoa

  • For quality Workout

    4 rounds

    8+8 kulmasoutu kahvakuulalla
    5m rapukävely
    5m spiderwalk
    30s. hollow hold
    2min row/bike/run/double unders

  • Shoulder burner Workout

    Find max load unbroken per arm:
    5 KB Snatch
    5 KB Push press
    20m Front rack carry

    Once you find the load, do additional 1-2sets.

  • Strength Strength

    • 5-…-5 of:
    BB Deadlifts 5RM

  • Extra Credit 05-03-2018 Workout

    1a) Banded Alphabet: 2 x 1 full set on each side. Rest 30s.
    1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s. *Use a mini band around the knees if possible.

  • Olympic Lifting Strength

    EMOM 10 mins
    1 Squat Snatch @ 80-85%
    - good form
    - no fails
    - work on technical errors

  • HS-hold, DU, Sit-ups Workout

    4 rounds for quality:
    30sec HS-hold
    30 DU
    30 Abmat SU

  • Weightlifting strength Strength

    • 2-2-2-2-2-2 of: BB Squat Clean

    Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets. Rimani conservativo nella doppia heavy!!! Perchè poi faremo la progressione dei carichi per 3 weeks con il carico di partenza di oggi.

  • Gymnastic WOD Workout

    For time

    80 DU
    15 Bar MU / Ring Dips
    60 DU
    30 HSPU
    40 DU
    90 "L" sit hold

    Timecap: 15 mins