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

  • WOD: "Barbell purgatory" Workout

    W/ partner for time, YGIG divide anyhow
    50 box jump over (60/50)
    50 Deadlift
    50 bar over burpee
    50 hang power clean
    50 bar hop over
    50 stoh

    Rx: 60 / 40
    TC: 17

    Rasittavuus: RPE 9, saa painaa kovaa.
    Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana / ~60% jerk 1RM.

  • Weightlifting Strength

    EMOM 9
    Hang Power Snatch x2

  • Core Workout

    10 rounds for quality:
    10 Hollow Rocks
    10sec Hollow Hold
    30sec Rest...You HAVE TO start a new round immediatelly after 30s rest
    - Try to minimize any extra rest

  • Gymnastic Workout

    Kipping handstand push up

    EMOM 5: x reps strict hspu

    3-4 rounds for quality
    10m + 10m OH carry
    20sec handstand hold
    10 wide ring row
    1 + 1 heavy TGU

  • Sunnuntain painonnostot Workout

    Raakatempus + valakyykky
    2+3 @55%
    2+3 @60%
    2+3 @63%
    3x 2+3 @65-70%

    Tempaus riipusta polven päältä
    3x70%
    3x73%
    3x75%
    3x2 77-80%

    Tempaus allemeno
    4x3 @ by feel

  • Treeni 2 Workout

    Warm up
    3 rounds
    1 min air bike
    10 alt leg bodyweight RDL
    10 walking lunges
    10 alt leg v-ups
    10 scap pull ups
    :20-30 HS HOLD

    Skill / Wod prep
    Kip to swings, Kipping Pull up/C2B , Bar MU
    Front rack/FARMERS walking lunges with 2 db/kb's
    Practise HS Walking for 5 minutes to get confidence on
    or test 2-3 perfect body control wall walks

    WOD
    4-5 rounds for quality
    3-5 BAR MU / 8-10 c2b / 12-15 pull ups
    10m front rack lunge walk @RX DB's
    10-15m HS walk / 3-5 wall walks
    10m FARMERS HOLD lunge walk @RX DB'S
    3-5 BAR MU / 8-10 c2b / 12-15 pull ups
    rest 1:1 bwn sets
    Time Target per round = 3-4 minutes, cap 5 min

  • Conditioning (DELOAD) Workout

    5 rounds:
    8 T2B
    10 DB Hang Cleans 22,5/15kg (5 on one side then 5 on the other)
    14/12cal Row

  • CrossLifting Workout

    A ) Overhead complex

    6-8 sets
    From rack:
    3 Snatch push press
    2 Snatch balance
    1 OHS
    *build from light to technical heavy

    B) WOD

    13’ Amrap
    5-10-15-20-25…
    OHS@43/30kg
    5-10-15-20-25…
    cal Row/Bike/Ski

  • Conditioning Workout

    In teams of 2
    For time of

    Buy in
    40 Burpee Box Jump @60/50cm ( YGIG)
    Then
    4 rounds of:
    15 Syncro USA Kb swing @24/16kg
    30 double under each (relay)
    60m Single Arn Overhead Carry (30m/arm)
    (Relay)
    15 Syncro Goblet Squat
    30 DU each
    60m Single Arm Front Rack Carry(30m/arm)
    (Relay)

    Buy out
    40 Burpee Box Jump

    Timecap : 32mins

  • Long Endurance Workout

    E7MOM x 6-8rounds

    20-50 DU
    10m s.a OH walking lunge (right hand)
    3-6 bmu/ scaled 4-8 pull up
    10m s.a OH walking lunge (left hand)

    remaining time easy pace machine of your choice

    Target PK2, not too FAST !!!