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

  • Barbell Cycling Workout

    CONDITIONING

    Barbell Cycling (3/3)

    E2MOM x3
    10 Power Snatch

    E2MOM x3
    10 Power Clean + Push Jerk

    Overall RPE 4

    First all 3 sets of Power snatches, then 3 sets of C&J. 10 unbroken reps each and rest the remaining time from 2min. There is no rest between switching from PS to CJ.

  • 13.2.2021 Strength

    Squat Snatch 1RM

    1-1-1

    TimeCap 15 minutes.

    Omatoimi:

    Maksimi kuorma jolla tempaus kyykkyyn onnistuu, 15 minuutin aikarajassa.

  • Power Clean Strength

    3 rounds
    4 reps @50-55%
    3 reps @60-65%
    2 reps @70-75%
    rest 2-3 min and repeat.
    Drop and go singles, hit lift every 6-10 sec. Add weight, take a breath and do next reps.

  • 40:20 Workout

    5 rounds for Time;
    Working 40:20 until complete. So 40 seconds on, 20 off.

    60 Double Unders
    20 TTB
    20 OHS 40/30KG

    20 Min TC

  • Soutaa huopaa Workout

    20 min aikana soutakaa parin kanssa niin pitkästi kuin mahdollista. Vaihtakaa 500m välein. Vauhti +8s soutucooperin keskivauhdista.

  • Metcon Workout

    Every 2,5 min for 22,5 minutes (9 sets)
    1) 400/500m row (time cap 2 min 10s) (should be moderate/fast or fast row) I would go 1.40-1.45 pace)
    2) 25 ohs @25/35kg (time target 1-1.5min, cap 2 min)
    3) 25 Sumo DL High Pulls @25/35kg (time target 1-1,5 min , cap 2 min)
    How did it go?
    OHS Goal is unbroken set, max in 2 sets. the weight should be that light.
    Sumo DL done in 2-3 set with small breaks bwn.

  • 24.11.2020 Workout

    Snatch to Chest

    Power + Squat

    5 x (2x(1+1)x20-30%

    SO 1:30

  • Go fast Workout

    4 Rounds for Time;
    15 C2B
    15 DB Thrusters 22.5/15kg
    1 Min Rest

    TC 15 Mins
    Post time when you finish including rest but not that last minute

  • Row with Annie Workout

    "Row with Annie"
    500m soutu
    50x DU,50x situps
    400m soutu
    40x DU,40x situps
    300m soutu
    30x DU,30x situps
    200m soutu
    20x DU,20x situps
    100m soutu
    10x DU,10x situps

  • FBB 13. Workout

    3 Rounds

    A1) Single leg landmine RDL 10+10 reps
    A2) Half kneeling KB press 10+10 reps
    A3) Alt. KB Gorilla row 16 reps