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

  • 7 min 2 liikettä Workout

    7min
    Raaka rinnalleveto 2,4,6,…
    Yleisliike tangon yli 2,4,6,…

    Paino 43/30kg

  • EMOM30 Workout

    EMOM30:
    1. 12 deadlift 50/35kg
    2. 9 hang power clean + 6 shoulder to overhead 50/35kg
    3. 20m heavy double kb farmers carry
    4. 4 burpee to target + 1 set of pull ups (leave two reps in the tank)
    5. 30sec hollow hold
    6. rest

  • Bulgarialainen jakokyykky 3x 8+8, nouseva paino Strength

    Bulgarialainen jakokyykky 3x 8+8, nouseva paino

    2x kahvakuulaat tai käsipainot riipussa

    Tauot 2 min

  • Weighted pull-up 3x5 Strength

    Weighted pull-up 3x5. Use a grip you normally don't use.

  • Pre WOD Strength

    3 x every 2 min
    3 snatch high hang high pull
    about 35-40% of possible 1 RM snatch
    - focus on knee extension and stable upright position.

  • SHOULDER PRESS Strength

    Shoulder press

    4x6

    E2,5MOM / 1-2 RIR

  • FRONT SQUAT Strength

    Front squat

    5-4-3-10+

    E3MOM / last set 70% of daily 3rm / max 20rep

  • Annie Workout

    ”Annie”
    For time:
    50-40-30-20-10 reps of:
    Double-unders
    sit-ups
    Timecap: 10 minutes

    Scale to singles but triple the amount. Keep sit ups the same.

  • Highway to Pull Workout

    EMOM 24 min

    1) shuttle run
    2) 5+5 KB c&J
    3) 10 Chest to bar pull up
    4) rest

    @ 24/16kg KB

    Goal & Intensity:
    - Build endurance and strength with steady pacing.
    - Execution: Rotate every minute, rest every 4th minute.
    - Progress: Keep a steady pace and aim to complete all reps without long breaks.
    - Tip: Manage breathing and technique in kettlebell work to save energy for pull-ups.
    RPE: 7

  • ”Basic” vol. 238 Workout

    EMOM 36

    1. 5-10 Push Jerk/ Split Jerk (light/moderate)
    2. 10-12 Bent Over Row
    3. 15-25 Abmat Sit-ups
    4. 8-12 Double DB/ KB Thruster
    5. 20-30sec Hollow Flutter Kicks
    6. Rest / Ergo