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

  • Barbell & Conditioning Workout

    For time:

    Ca$h in:
    500/450m Row
    500m Run (skillmill)
    150 DU

    Then

    30/25/20/15/10 Burpee over bar
    21/18/15/12/9 Power cleans 50/35kg
    15/12/9/6/3 Thrusters 50/35kg

    Then

    Ca$h out:
    500/450m Row
    500m Run (skillmill)
    150 Double unders

  • Morning Intervals Workout

    Rowing
    (Work:Rest 1:2)
    60sec
    50sec
    40sec
    30sec
    20sec
    30sec
    40sec
    50sec
    60sec

    Bonus

    2 Rounds of
    15/10 Cal. Assault Bike
    +
    20m Sled Push 60/40kg
    (~3-4min rest)

  • Reverse Hypers Workout

    Reverse Hypers 3x12

  • NBT Jerks Strength

    Ennen kyykkyjä

    3x2 Every90sec. @ 70-80%
    6x1 Every90sec @ 80->

  • OHS Strength

    5-5-3-3-1-1
    Increase weight as reps goes down. Barbell from rack

  • Power&Speed - Split Jerk Strength

    15min EMOM: Split Jerk

    3sets@65%
    3sets@70%
    3sets@75%
    3sets@80%
    3sets@85%

    Harjoituksen tarkoituksena on tehdä työntö saksiin minuutin välein. Ota tanko räkistä tai pukeilta. Älä ahnehdi painojen kanssa, sillä seuraavilla viikoilla kuorma lisääntyy.

  • Back squat Strength

    5x4 (85-87.5%)
    Rest 3-4 min btw sets

  • Test Day Workout

    Warm-Up
    400 M jog then,
    3 Rounds
    5 Air Squats to toes
    5 inch worms

    15 Min AMRAP
    100 M run
    8 Jumping air squats
    6 Push ups

    AMRAP = As Many Rounds and Reps
    (post only your reps, 1 round = 15 reps)

    If done in a gym 100 meters is down and back, 3/4 court and back.
    If done on the track 100 meters is 2 short and a 1 long. (1 lap = 148 meters)

  • Chin-ups 6 x 2 Strength

    Chin-ups (supinated grip)
    6 x 2, weighted and strict
    2-4 min rest between heavy sets

  • deadlift Strength

    3-2-1-1-1-1