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

  • Accessory Workout

    B1) Sitting shoulder press 7 V.1
    Rest 1min
    B2) Ring row 7 V.1
    Rest 1min

  • Tankopaini Workout

    Four rounds.
    Every three minutes, do:
    5*power clean
    5*thruster
    5*stoh
    5*fs

  • 6x3 Back Squat Strength

    • @80%
    • Rest 3min

  • 4.10.2020 Strength

    EMOM 10

    3 x Back Squat @75%

  • "Nasty Nancy" Workout

    5 kierrosta aikaa vastaan:

    • 500m juoksu
    • 15 valakyykky (N 55kg / M 80kg)
    • 15 bar-facing burpee

    TIME CAP 30min

    KEVENNETTY VERSIO:
    Painot - naiset 25-50kg / miehet 40-70kg

    ALOITTELIJAT: kevyt paino / lyhyempi matka / vähemmän toistoja
    ESIM:

    4 kierrosta aikaa vastaan:

    • 400m juoksu/hölkkä/kävely
    • 10 valakyykky (kevyt)
    • 10 bar-facing-burpee

  • DB Bench press (DELOAD) Workout

    3x Drop set of DB Bench press
    - 3min Rest
    - 3 sets of decending weights, first set (max reps) should be somewhere around 8-12 reps. Then without any rest take the next set of weights and do max reps and same with the final set of weights.

  • 3x3 Weighted Pull-ups (DELOAD) Workout

    • 2min Rest

  • Follow Class programming Workout

    Back squat / Pull Strength 3.
    A1.Back squat 4,4,3,3
    Tempo 2-4-X-1
    Rest 1.30min
    A2. Chin up 4,4,3,3
    Tempo 2-1-X-2

    Conditioning
    For time:
    21-15-9
    Wall ball
    Ring row
    Time cap 6min

  • La 3.10.2020 penkki Strength

    Penkki 5x10x50-60%
    -joka sarjaan eri oteleveys

    Takaolkapääsoutu 5x20

    Etunojapunnerrus 2 x max.toistot
    -3min lepo, tavoite saada toisella sarjalla 75% ekan sarjan toistoista

    Kiertäjäjumppaa (ulkokiertoja) 3–5 sarjaa + yläkropan kevyt venyttely

  • Farmer's Walk, 5 x 50m, rest 1 min Strength

    As heavy as possible, aim to get to 32/24 per hand or heavier.