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

  • 1.Conditioning Workout

    "Gut Check"
    Teams of 3, with a 25:00 Time Cap:
    200/140 Calorie Assault Bike
    ... Directly into:
    3 Rounds:
    50 Toes to Bar
    50 Box Jump Overs (24"/20")
    50 Power Snatches*

    Round 1 Barbell - 95/65
    Round 2 Barbell - 115/85
    Round 3 Barbell - 135/95

  • Run Workout

    3100 m @75% (10 laps)

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3x20-30sec L-Sit with Parallettes. Rest as needed between.

    RPE 4 to 5

  • 5.7. Friday Workout

    Core TABATA:
    Hollow rock
    Superman

    Kipping Technique

    400m run
    20 swing
    20 box jump
    20 AbMat sit-up
    400m run
    20 swing
    20 box jump
    20 AbMat sit-up
    400m run
    Timecap: 20min

  • Sit-up pyramid Strength

    Sit-up pyramid

    Valitse neljä eri painoa (esim. 5kg, 10kg, 15kg ja 20 kg). Tee 10 toistoa aloittaen kevyemmästä painosta, edeten aina suurimpaan. Älä lepää pyrmidin aikana. Pieni breikki tarvittaessa ennen kuin lähdet tulemaan pyramidissa alaspäin. Nyt tee 10 toistoa aloittaen suurimmasta painosta, edeten aina pienimpään. Tee 4 kierrosta.

  • 1.7.2019 Workout

    Penkkipunnerrus 5x8@AHAP

    Leuanveto 5x10 (kuminauhat avuksi)

    Yhden jalan kyykky 5x10+10 (bulgarian split squat) käsipainot tai kuulat

    7 x 4 boksi hyppy, SO 1:30

    300 vatsaa

  • Strength Strength

    Back squat 5x5
    Floor press 4x12

  • Strength&Conditioning - Snatch 1RM Strength

    1RM Snatch in 20min

    Ohje: hae tempauksen ykkösmaksimi kahdessakymmenessä minuutissa. Älä ylitä aikarajaa

  • Takomo Build It #41 Workout

    6-8-10-8-6

    1.) Jerk grip bench press
    2.) Non alternating reverse lunge /side
    3.) paused supinated grip barbell row
    4.) kiinalaiset vipunostot
    5.) good morning with plate

    -rest 20-30 sec between the movements and 45-60 sec after full round

    Midline 4rds
    Abmat sit ups with WB 10 reps (tempo)
    rest 1 min after each round

  • AMRAP 14 min Workout

    2 Front Squats 45/30 kg
    2 Deadlifts 45/30 kg
    8 Burpees
    (Add 2 reps to Barbell movements every round)

    for example 2nd round: 4 FS, 4DL etc...