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

  • 170519 Workout

    50-40-30-20-10
    SIT UPS
    CHEST TO BAR PULL UPS

  • Deadlift Strength

    5x5

    75-85% 1@RM (ykkösnostoja)

  • Strength&Conditioning - 4 rounds Workout

    4 rounds:

    Run 400m
    7 Muscle-Up
    14 GHD Sit-Up

    Ohje: Voit tehdä Muscle-Upit transitioina (katso video viikolta 18), tai skaalata C2B leuanvedoiksi.

  • Keskiviikko 17.5 Strength

    Touch and go squat snatches
    5-5-5-5-4-4-4-4-3-3-3-3
    5's with 60%
    4's with 70%
    3's with 80%

    If you must, scale down the weight by 10%

  • Engine Conditioning Workout

    3 Mins on: 2 Mins Off
    Run 400m
    Row Max Cal in remaining time

    30 Mins (6 Intervals)

    Score is CALS on each interval

  • Power&Speed - Front Squat 6x5 Strength

    Front Squat 6x5@77-82%

    Ohje: lepää 2-3min sarjojen välissä.

    Vapaavalintainen keskivartaloharjoite lopuksi

  • Workout Workout

    3 Total Rounds:
    1) 4 Min. AMRAP of an Ascending Ladder (5,5...10,10...15,15...etc...) of:
    - Wall Balls
    - Cal. Row/Ski/Bike
    2) 2 Min. Jog at Recovery Pace

    • Reset back at 5 reps after each recovery jog. Strive to maintain or improve your score each AMRAP.

  • Movement Prep Workout

    Lacrosse ball rotator cuff
    Lacrosse ball upper back (explore where YOU need it most)

    Animal Flow series
    Beast Wave x1
    Beast Reach x1/
    Scorpion Reach x 1/
    Crab Reach x2/

    10 minutes

  • Deload squats Workout

    3x6-8 OHS @40-50% of 1RM

    Then

    3x6-8 Front squats @40-50% of 1RM

    Then

    3x6-8 Back squats @40-50% of 1RM

    Rest 2-3 minutes btw sets. Go slow (3-4sec) on your way down. Focus on good form and range of motion!!!

  • 20min amrap: hspu / ilmakyykky / istumaannousu / DU Workout

    20min amrap:

    • 5 käsilläseisontapunnerrus
    • 10 ilmakyykky
    • 15 istumaannousu
    • 20 tuplanaruhyppy