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

  • "Basic" vol. 11 Workout

    5min EASY Row/ Ski/ Assault

    5min Mob.
    10 Side Squats Alt.
    10 Banded Pull Aparts
    10 Banded Pass Through

    EMOM 30

    1. 20-30sec HS Hold/ 1-2 WallClimbs/ 30-40sec High Plank
    2. 10-12 Kettlebell Snatch (Alt. or 5+5, 6+6)
    3. 8-12 Hanging Leg/ Knee Raises
    4. 8-10 OHS (light barb./ stick)
    5. Rest

  • Partner WOD Workout

    In Pair

    3x
    10 minutes of
    A) BikeErg
    B) SkiErg
    C) Echo Bike

  • WOD 17.10 Workout

    WOD (S):
    “RECOVERY SESSION”
    40-45 mins at low intensity
    4-5 rounds:
    60s jumping role, ski, row, bike
    10 catcows
    10 paloff press / side
    10 half kneeling KB/DB press / side
    6-8 greatest stretch / side
    10 plank walkout
    10 steps per direction banded side walk
    5-10 banded squat
    20m bear crawl

  • Olympic 16.10 Workout

    1)
    snatch pull from power pos. + knee + below knee (1+1+1) ~ 10-15 mins.

    2)
    power snatch from power pos. + knee + below knee (1+1+1) ~10-15 mins.

    3)
    box jumps (ext.knee landing) EMOM 10 x 2

  • Kaveri WOD Workout

    Aikaa vastaan! Toistot yhteensä kaverin kanssa. Järjestys saa olla mikä vaan, kunhan vaaditut toistot tulevat täyteen!

    100 burpeeta - toinen tekee, toinen on lankussa
    100 wallball - toinen tekee, toinen on istuen OH - pidossa
    100 knees to elbows - toinen tekee, toinen roikkuu

    TC 25 min

  • Conditioning Workout

    4 x Every 4 minutes:
    400m Skillmill Run

    Rest 3min

    4 x Every 4 minutes:
    21/18cal Row
    15 Thrusters 20/15kg
    9 Pull-ups

    Rest 3min

    4 x Every 4 minutes:
    3/2 Rope climbs
    20 Abmat sit-ups (up between your legs and grab your toes)

  • Optional accessory: Workout

    3 Rounds:
    20-40sec Hollow hold,
    20-40sec superman hold

  • 16.10.2019 Workout

    3 x AMRAP 4, resting 4:00 between:

    15 Burpee Box Jump Overs (24"/20")
    21 Power Cleans
    27/21 Calorie Row

    First set 60/42,5kg
    Second 52,5/37,5kg
    Third 42,5/30kg

  • 16.10.2019 Workout

    On the 1:30 x 6 Sets:

    1 Clean Pull
    1 Power Clean
    1 Hang Power Clean (above knee)

    70-85%

  • 16.10.2019 Workout

    Alternating On the Minute x 10

    Minute 1: 2 Deficit Clean Pulls (3" Riser)@95-105%
    Minute 2: 16m Handstand Walk