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

  • EMOM x15 Workout

    CONDITIONING

    EMOM x15

    1) 30-70 DU
    2) 1-2 Rope Climb
    3) 5+5 Double KB Front Rack Reverse Lunge (alternate legs on each lunge)
    RPE 3 to 4

    Target: 15-20sec rest on each minute

    Tailoring Options:
    DU→ single unders
    Rope Climb→ from lying to standing

  • Split Jerk Strength

    Every 90s:

    Split Jerk (from the rack or blocks)

    2-2-2 (70/75/80%)

    1-1-1 (80/85/90%)

    Of 1RM Split Jerk

  • WOD Workout

    3 rounds for time
    21 DB hang CL & Jerk 22,5/15kg
    15 m DB OH walking lumge (2x7,5m)
    9 burpee pull up

    Timecap: 15 mins

  • Endurance WOD Workout

    Rotate stations every 2 minutes for 40 minutes.
    Station 1 – 90 sec run or bike + max KB swings
    Station 2 – Ski for calories
    Station 3 – 15 sit ups, 30 s arch hold
    Station 4 – rest

  • EMOM 10 Workout

    • 5 Strict chin-ups

  • 7.11.2019 Workout

    For time:

    3 Rounds:

    75 Double-Unders
    10 Dumbbell Burpee Box Step-Overs 2x22,5/2x15kg

    Directly into..

    3 Rounds:

    21/15 Calorie Row
    21 Thrusters 35/25kg

  • pistols 5+5 Strength

    5 x 5+5 rep

    scale to:
    SL box squat
    reverse lunge

  • Takomo Gymnastics Workout

    A.) Double under
    - hyppytekniikka (rebound)
    - pyöritys ranteesta
    - single under (150+ reps UB)

    B.) Pistol Squat
    -narrow squat
    -toenail spot
    -single leg ankle spot
    -narrow squat to single leg stand
    -full pistol

    C.) 4 rds for quality
    Pistols 4-6 reps/side
    DU 30-40 reps (40 sec Max reps)
    Push-up hold 20-30 sec
    -rest 30 sec between the movements

  • FOR TIME Workout

    5 rounds

    15 Air Squat

    10 Sit up

    TC 6min

  • EMOM 12 Workout

    EMOM 12

    6 Snatch Press (behind the neck press -> strict!)

    6 Snatch grip Deadlift

    REST