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

  • 26.11.2020 Strength

    5 x (1 x Clean + 4 x Push Push press) @ 100% (SP)

    SO 2:00

  • 30min EMOM: Workout

    1) monostructural
    2) round of Cindy or Nate
    3) rest

  • Accessory work Workout

    EMOM 12
    1) 15 T2B
    2) 50 DU
    3) 15 HSPU

  • Snatch Sots Press Workout

    5x5 Snatch sots press

    If your mobility is bad use small plates under your heels

  • Overhead Squat Strength

    Set 1 – 70% – 3 Reps
    Set 2 – 75% – 3 Reps
    Set 3 – 80% – 3 Reps
    Set 4 – 85% – 3 Reps
    Set 5 – 85% – 3 Reps
    Set 6 – 85% – 3 Reps

    If this is a weakness be smart and just go 5x5 with good technique

  • Hang clean Strength

    Set 1 – 70% – 3 Reps
    Set 2 – 80% – 3 Reps
    Set 3 – 85% – 2 Reps
    Set 4 – 85% – 2 Reps
    Set 5 – 85% – 2 Reps

  • 5x2 Back Squat Strength

    5x2 Back squat
    We want you to build up today, you will hopefully get three heavy doubles at increasing weight.

    Use spotters
    Squat below parallel!

  • 10.12.2020 Workout

    For Time:

    Buy in : Row 500m / Bike 1000m

    15 - 12 - 9
    Strict Pull ups
    Box Jumps 24/20"

    Cash out : Row 500m / Bike 1000m

    TC 13

    Omatoimi:

    Tiukat leuat viisi toistoa unbroken fressinä, kuminauha sen mukainen.

    Tee molemmat ergo osuudet samalla laitteella.

  • 26.11.2020 Strength

    5 x (1 x clean + 2 Split jerk ) @ 115% (SP)

    SO 1:45

  • 26.11.2020 Strength

    5 x (1 x Clean + 5 x Shoulder press) @ 70% (SP)

    SO 2:00