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

  • AMRAP 20 Workout

    AMRAP 20

    21 wallball
    21 row calories
    15 pull up --> SCALE UP C2B
    15 row calories
    9 burpee box over
    9 row calories

    TARGET 3+ ROUNDS
    .
    .
    SCALED AMRAP 20

    15 wallball
    15 row calories
    12 pull up --> SCALE LOW BAR PULL UP
    12 row calories
    9 burpee box over
    9 row calories

    TARGET 3+ ROUNDS

  • OPTIONAL CLEAN TECHNIQUE Workout

    4-5sets:

    2 clean grip deadlift + 2 hang power clean 2s pause catch position. / easy&fast

  • POWER CLEAN Strength

    6-8sets:

    3 power clean / 2s pause knee level/ 65-77%

    DROP & GO !!!

  • DEADLIFT Strength

    Deadlift

    10-8-6-6

    E3MOM / 2-3 rep in tank

  • INTERVALS Workout

    3-5sets:

    10m Double kb fr walking lunge
    10 Double kb thruster @24/16kg’s
    10 c2b / or pull up

    Rest 2min between rounds / SCALE REP SCHEME IF NEEDED

  • DEADLIFT Strength

    Deadlift

    8-6-4-4

    E3MOM / 2-3 rep in tank

  • AMRAP 10 Workout

    AMRAP 10

    20/15cal bike
    10 burpee over bar
    10 ttb
    .
    .
    .
    Scaled AMRAP 10

    20/15cal bike
    8 burpee over bar
    6 ttb / leg raises

    Target 3-4rounds / Pyri aloittamaan tasaisella vauhdilla ja pyri pitämään tasainen tahti tai jopa kiihdyttämään.

  • AMRAP 10 Workout

    AMRAP 10

    3 power snatch @60/40kg
    6 burpee box over
    9 pull up

    SCALE WEIGHT IF NEEDED

  • METCON Workout

    FOR TIME:

    3 ROUNDS:
    20/15 row calories
    10m kb fr lunge @24/16kg´s
    5 bmu / c2b / pull up

    TARGET UNDER 6MIN, TIME CAP 9MIN / SCALE WEIGHTS IF NEEDED

  • BACK SQUAT Strength

    BACK SQUAT

    8-8-6-6

    E3MOM / 1-2 RIR