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

  • 3 kierrosta ja 2 liikettä Workout

    3 kierrosta

    10 askelkyykky, ota jotain raskasta syliin (pallo, kahvakuula, säkki)
    15 etunojapunnerrus
    2min lepo

  • AMRAP 4, 8 & 12 Workout

    AMRAP 4, 8 & 12
    10 Hang Power Snatch
    25 Deadlift
    10 OHS
    25 Box Jump
    .
    30/42,5kg
    -> Each amrap starts from the beginning
    -> 3 min rest between the amraps!

  • Strength Strength

    Db Oh lunges 5x8/8m
    One arm devil press alt. 5x12

  • Fatbar DT Workout

    • 5 rounds, 1round at a time
    • 1:1 rest
    • perform TNG
    • W 29kg M 39kg

    12 DL
    9 Hang pwr clean
    6 STOH

    spend 35s. to 1.05min to perform, rest equal time.
    Goal: Hit same time every round. Rather go slow the first rounds so you can push at the end. Keep weights light and movement technical. Treat every round as an individual performance.

  • Block Clean & Jerk 1 Strength

    Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

    500m Row/ski then
    2 round 8 reps
    Bench DB bend over row L
    Bench DB bend over row R
    BB kang squat

    2 rounds 5 reps each
    - Press in split
    - front squat
    - jerk drop (BB eye level, hells off and drop to split)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean
    - Clean and jerk

    From knee high blocks, rest 90s. b/w sets
    1 sets 2reps @ 60%
    1 sets 2reps @ 65%
    3 sets x 2reps @ 70%

    Clean: Focus on driving your legs in the ground and fast ext. of your hip
    Jerk: dip/drive straight, core tight and aggressive catch.

  • Extra Credit 08-09-2020 Workout

    Banded Overhead Triceps: 4 x 15-20. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Back Squat Strength

    Every 3 min:
    3 Reps @ 76%
    2 Reps @ 81%
    1 Reps @ 86%

    3 Reps @ 78%
    2 Reps @ 83%
    1 Reps @ 88%

    3 Reps @ 80%
    2 Reps @ 85%
    1 Reps @ 90%

  • Welcome to TABATA: 3..2..1..GO! Workout

    4 x Tabata (8 rds 20 seconds ON/10 seconds OFF) with one minute rest between Tabata sets

    Swap Cardio machine after 4 rds

    1. RowErg
    2. BikeErg
    3. SkiErg
    4. RowErg
    5. Echo bike
    6. SkiErg
    7. RowErg
    8. BikeErg
    9. SkiErg
    10. RowErg
    11. Echo bike
    12. RowErg
    13. Assault Airbike

    Bonus

    1 x 8 rds of 10 seconds ON/20 seconds OFF) of max effort
    Swap Cardio machine after 4 rds

  • Deadlift 1RTM Strength

    Find a pretty looking DL

  • 5.9.2020 Session One Workout

    Basic Endurance 60 minutes.

    Bike 10min
    5 rnds "Cindy" with C2B
    Row 10min
    2 rnds "Mary"
    Ski 10 min
    5/3 Rope Climb