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

  • Push Press (DELOAD) Strength

    4 sets of Push Press
    Set 1: 5 @60%
    Set 2: 5 @65%
    Set 3: 3 @75%
    Set 4: 3 @80%
    - Rest 2min btw sets

  • Pause Back Squat (DELOAD) Strength

    5x3 Pause Back Squat
    - 5 sec pause in bottom
    - Rest 2-3min
    Sets: 50-53-56-59-62% of 1RM Back Squat

  • 40 min Juoksu ja 3 liikettä Workout

    400m juoksu
    20 Yhden käden maastaveto kahvakuulalla
    20 Yhden käden heilautus kahvakuulalla
    100m kävely kahvakuulan kanssa

  • NBT Cleenaa ja tverkkaa Strength

    Every 2min Clean&Jerk 85% -> 105%

    6rounds

  • OPTIONAL Workout

    3-5rounds
    3-10 strict pull up
    10-20 hollow rock

  • Zone 2 Conditioning Workout

    20-30min Zone 2 effort
    - This should be completed at 65-75% of your max heart rate.
    - You can do this on any machine and wear a heart rate monitor if possible.

  • WOD Workout

    AMRAP 12:00
    2 Rope Climbs
    20 Barbell Rows @43/30kg
    200 Meter Run/Row/Ski or 400m Bike
    Goal: 3+ rounds
    Rx+: Legless Rope Climbs, @52/35kg

    Extra:
    Rollback Triceps: 3 x 10-12. Rest 60s.

  • 3 kierrosta maksimi toistot Workout

    3 kierrosta

    1 min sukkula juoksu 8m
    1 min käspaino tempaus 22,5/15kg
    1 min pyörä kalorit
    1 min käsipainolla 22,5kg/15kg laatikolle askellus 60/50 cm
    1 min tiukka yleisliike
    1 min tauko

  • 6.5.2022 Squat Snatch Strength

    Build to a Heavy Double

  • 4.5.2022 Workout

    LIGHT-MEDIUM WEEK 2/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    SN HIGH PULL full foot + SN Abv Kn + OHS
    4[1+2+2]@64-72% pal 2min

    --

    CL HIGH PULL full foot + CL Abv Kn + SPLIT JERK
    4[1+2+2]@64-72 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@50% bw
    4x5@65-70% pal 3-4min

    ACCESSORIES 3 rounds

    8-12 KNEELING OH EXTENSION, BAND
    6+6 SINGLE LEG KB SWAP ~25% bw
    8-12 BB OH SIT UP