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

  • Biceps & Triceps Workout

    4-5 Rounds for quality:
    12 Alt. double DB hammer curls
    12 Skull crushers

    Do as a superset. Rest 60-90sec btw rounds.

  • Conditioning Workout

    5 Rounds For Reps:
    1min Row cal.
    1min Burpees
    1min DU
    1min Rest

  • Squat accessory Workout

    3 rounds for quality:
    10 Double DB bent over row + straight legged deadlift
    20m Walking step-over lunge 2xDB/KB

  • Back Squat Strength

    Every 2min:
    6 Reps @ 70%
    4 Reps @ 75%
    2 Reps @ 80%

    6 Reps @ 72%
    4 Reps @ 77%
    2 Reps @ 82%

    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%

  • Strength Workout

    1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.

    1b) DB Push-ups: 4 x submax. Rest 30s.

  • OPTIONAL Workout

    2-4 rounds:

    6+6 windmill
    12 hollow rock
    12superman/ 12 Ghd hip extension

  • SPESSUPERJANTAI Workout

    SPESSUPERJANTAI

    “Hortman”

    45 minute AMRAP:
    800 meter run (1x ”peruslenkki”)
    80 Air squats
    8 Muscle ups

    *Muscle uppeihin sopiva skaalaus; esim tangolla käytä kumpparia / tee boxin päältä hyppäämäämällä. Renkailla voit tehdä "matalilla renkailla" sopivin skaalauksin. Tarvittaessa vaihda liike pull-ups/ C2B

  • Clean and Jerk Complex Strength

    On the 2:00 x 5:
    3 Hang Power Cleans
    3 Push Jerks
    Building in Weight

  • Extra Credit 30-07-2020 Workout

    Single Arm Farmer Carry x 5:00 Max 30m Trips.

  • "Ladybug" Workout

    3 Rounds For Time:
    1 Round of "Kelly"
    1 Round of "Helen"

    • 1 Round of "Kelly":
    400 Meter Run
    30 Wallballs 9/6kg
    30 Box Jumps
    • 1 Round of "Helen":
    400 Meter Run
    21 Kettlebell Swings 24/16kg
    12 Pull-ups