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

  • 24.11.2020 Strength

    Snatch Balance

    4 x 2. Moderate

    SO 2:00

  • Follow Class Programming Workout

    Back Squat 1 RTM (RE-TEST)

    Conditioning
    10 RFT:
    You go, I go
    10 Alt. DB snatch @22,5/15kg
    30 DU
    Time cap 11min

  • La 21.11.2020 penkki Workout

    Penkki käsipainoilla 5x8-15

    Yhden käden kulmasoutu 3x20 / käsi
    - #chineseversion
    -ei remmejä

    Vipunostot maaten 3x15

    Pystysoutu 4x10
    -etusormet karhennuksen reunalla (jos olkapäät kestää, muuten kapea ote)

    Voimapyörä 5x12-20

  • Shoulder press 3 Strength

    3-2-2-2
    TM (1 rep reserve every set)

  • 4.6.2019 Workout

    3RFT

    60m OH Lunge 40/25kg
    20 Bar over burpees
    15 push press 40/25kg

    Rest 5 min

    3RFT

    40m OH Lunge 50/30kg
    15 Bar over burpees
    12 push press 50/30kg

    Rest 5 min

    3RFT

    20m OH Lunge 60/35kg
    10 bar over burpees
    9 Push press 60/35kg

  • Follow Class programming Workout

    Back Squat
    3 x 2
    @80% of previous week 2RTM
    2-0-X-1 (Normal)

    Conditioning / YGIG
    EMOM 10
    6-10 Thruster 30/20kg

  • Snatch Deadlift Workout

    3 x 5 V.1-2
    Seiso 10kg levypainojen päällä. TNG. Nosta painoa viime viikkoon.

  • Gymnastic prog 2.0 Workout

    Every 2.30min x 8 Alt. A and B

    A) Bike erg 1min (80% effort) + 6-12 C2B
    B) Bike erg 1min (80% effort) + 6-12 Kipping HSPU
    Voi tehdä deficit jos liian helppo.

    Valitse toistomäärä niin, että pystyt tekemään UB.

  • Conditioning 14-11-2020 Workout

    Part A

    In teams of 4 for 24mins total
    Minute 1: Max Walballs (20, 14)
    Minute 2: Max Shuttle Runs (15 Meter intervals)
    Minute 3: Max USA Swing @24/16kg
    Minute 4: Max Burpees
    - All 4 athletes working. When the 60s is up they will rotate stations.

    Part B
    AMRAP 10 in same team of 4:
    Front Rack Carry @24/16kg (Kettlebells)
    Farmer Carry @50/35lbs (Dumbbells)
    - 2 people working on the KBs, 2 on the DBs
    - After 5:00 switch roles.

  • Clean Pull Strength

    3 x 5 V.2-3

    Veto navan korkeudelle.2min lepo sarjojen välissä.