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

  • Extra Credit 16-04-2019 Workout

    Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
    7 pronated grip + 7 neutral grip + 7 supinated grip

  • Friday 12th April 2019 Workout

    Beginner

    3 rounds

    30 sec top of ring support
    15 sec rest
    30 sec bottom of ring support
    15 sec rest
    30 sec false grip ring to chet hold supported

    1min rest

    Intermediate

    3 rounds

    1-5 false grip ring to chest pull-ups
    rest 30 sec
    1-5 strict or spotted muscle ups (or low ring feet on box)
    rest 30 sec
    1-5 ring dips

    then:

    Beginner

    EMOM for 10min

    ODD: 5 - 10 low amp kips on rings or box supported kips
    EVEN: press ups or beginner press-ups

    Intermediate

    EMOM for 10min

    ODD: 1-5 high amp kips + 1 ring muscle up

  • BBC Weightlifting - Back squats Workout

    5 sets of 4 back squats with 4s. stop at bottom. Use same weight across barbell. 57% 1rm.

  • BBC Weightlifting - Snatch Workout

    Snatch sets of 4. No tng, no letting go of the barbell. Icrease weight until barspeed slows down. 2 x same weight

    Snatch high-pull 4 sets of 3. +15-20kg

  • Strongman stuff Workout

    3 rds:

    12/9 cal ski
    20m Yoke carry
    12/9 cal ski
    20m Sled push
    12/9 cal ski
    20m farmers walk
    10-20m HS walk

    W:R 1:1
    Use heavy weights on Strongman movements. REMEMBER SAFETY!!!

  • Extra Credit 12-04-2019 Workout

    World’s Greatest Stretch x 30s each pose

  • "Long winter of Lapland" Workout

    In teams of 2, toinen lepää toinen tekee töitä
    3km ski/row/bike/run
    21-15-19
    C&J 80/55
    C2B
    1,5km (max. 500/hlö)
    15-12-9
    Squat snatch 70/50
    Bar over burpee
    750m (max. 250m)
    12-9-6
    Thruster 60/45
    T2B
    Timecap: 30mim

  • 8.4.2019 Workout

    EMOM as long as 450 reps are performed. Alternating between

    a) Power Clean 85/60kg
    b) Air Squat
    c) Deadlift 85/60kg
    d) HR Push UPS

    TC 36

  • Weightlifting strength Strength

    BB Squat Snatch
    3RM
    90-95% 3RM 3-3 reps

  • Morning Intervals Workout

    3x8min AMRAP (2min rest)

    ”I Go, You Go”

    A) 10/7 Cal. SkiErg
    5 Pushups
    5 V-ups

    B) 10/7 Cal. Assault Bike
    7 Wall Balls

    C) 10/7 Cal. Row
    5 Burpee over rower