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

  • Takomo Build It #15 Workout

    8-10-12-10-8

    -3 sec controlled tempo in every movement

    Romanian Deadlift
    Rest 30 sec
    Ring row
    Rest 30 sec
    Single arm bicep curl
    Rest 30 sec
    lying triceps press
    Rest 30 sec
    V-up
    Rest 30 sec
    Floor press with DB
    Rest 30 sec

  • Intervals Workout

    3x
    2min ON/2min OFF
    Alt.
    20/15 Cal. Bike/Ski/Row
    + AMRAP of:
    5 Pushups
    10 Squats

  • Friday metcon Workout

    Toes to bar

    50 T2B for time. Every time you brake a set: 20m double KB OH Carry.

    If you can´t do 10+ reps unbroken in the beginning, scale the total amount to 30 TTB.

    TC: 10 min

  • Friday strength Strength

    Barbell Complex:

    Clean + Hang Clean + Jerk

    7 set, find heavy of the day

    Rest as needed between sets.

  • Ma 17.12.2018 Kyykky Strength

    Raaka rive TAI raaka tempaus 6x3 (nopeus/tekniikka, painot noin 75%)
    Stoppi-kyykky 5x10x50% (1-3s)
    "Numero-vatsat" x 3 kierrosta
    Suorinjaloin mave yhdellä jalalla 3x12-20/jalka
    Etuheilautus 100 toistoa mahdollisimman pienellä sarjamäärällä / lyhyessä ajassa: Naiset 16kg TAI 20kg. Miehet 32kg TAI 36kg.

    Hyvällä sykkeellä treeni läpi!!!

  • "Evil 8" Workout

    AMRAP 8:
    8 Alt. DB snatch 25-20/20-15kg
    8 Abmat sit-ups
    8 HR push-ups

  • Clean & Jerk Strength

    In 7min:
    Find clean & jerk 1RM

  • Every 2min for 20min Workout

    A) 5 GTOH + 5 DB box over step ups
    B) 5 GTOH + 5 BOB (bar over burpees)

    Alt. btw A & B.
    Men: 60kg barbell, 2x15kg DB
    Women: 42kg barbell, 2x10kg DB

  • 12/13/18 Workout

    Warm up(0:00-10:00)
    200m run
    then
    :30 sec knuckle drags per side
    :30 sec bike-slow

    :30 sec walkouts
    :30 sec bike-mod

    :30 sec active spiderman
    :30 sec bike-fast

    Barbell warm up
    5 good mornings
    5 back squat
    5 elbow rotations
    5 strict press
    5 straight leg deadlift
    5 front squat

    Mobility(10:00-15:00)
    Pigeon pose-1:00 min per
    Wrist stretch-1:00 min

    Skill/Teach(15:00-30:00)
    Double unders-
    Hands in front of body, use wrist
    Prep:
    10 small hop singles
    10 big hop singles
    10 double taps
    10 du's or du attempts

    Abmat sit ups
    R.O.M, use hands for momentum

    Deadlift-
    Keep chest high, bar close to shins and keep tension throughout movement
    Prep:
    5 tng deadlifts maintaining good form

    -Take 8 mins to work up to workout weight-

    Metcon(25)
    “Under Pressure”

    For Time:

    100-80-60-40-20: Double Unders

    50-40-30-20-10: AbMat Sit-Ups

    25-20-15-10-5: Deadlifts (155/105)

    complete 100 du's, 50 sit ups, 25 deadlifts, then 80, 40, 20, etc.

    Opt(12)
    5x1 deadlift-work up to hvy
    5x5 ghdsu
    5x5 hip extension
    5x100m shuttle run

    Finisher
    30 w raise
    30 band pull aparts
    100 knee tap crunch
    1 mim hamstring stretch per

  • Strength work Workout

    Alternate for 3 set, rest as needed:

    1) 10 Ring Row
    2) 8-10 Seated Barbell Press (on floor)

    RPE 4