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

  • AMRAP 15 min Workout

    AMRAP 15 min

    21 HPC
    15 PJ @ 65%
    9 bar over burpees

  • 2. Midline Workout

    3 Rounds For Quality:
    40 GHD Sit-Ups
    20 Hip and Back Extensions
    Accumulate 1:00 L-Sit

  • 60min Conditioning Workout

    5 x 1000m Row
    2min Rest btw sets

    Run the rest of the time.
    Every 3min, 10 burpees.
    Score the distance you ran.

  • Maanantai 8.1 Workout

    Front squats
    Front squats as fast as possible for 50 reps
    use your bodyweight. Mark down the time.
    The weight should be something what you could
    do 25 to 30 reps unbroken.
    Rack the bar as many times as you want.
    Do not use belt. Use abs.
    Use same weight as last week.

  • Torstai 4.1 Strength

    Power snatch
    5 touch and go reps @75%
    5 touch and go reps @77%
    5 touch and go reps @80%
    No straps.

  • Box front squat 4x6x50% Strength

    Box front squat 4x6x50%

  • EMOM 12 min Workout

    EMOM 12 min

    7-9 pullups
    10 hollow rocks
    7-9 squats with ball
    20 russian twists

  • 31.1.2018 Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • Monday 29th January 2018 Workout

    WODYour text here...

    AMRAP 7min

    10 Power snatch 65/75lb
    3 bar muscle ups

    3min rest

    AMRAP 7min

    10 GTOH 135/95
    6 toes to bar

  • Tiistai 23.1 Workout

    Pistols
    Skill work for 15-20 minutes. On a box, with a pole, rubber band etc...
    Then
    EMOM 9
    1.20 Air squats
    2. 12 Alternating pistols 16/12
    3. Rest

    If you need to scale, do without weight. You can also use light rubberband for support.