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

  • OHS 5x4 Strength

    Ohs 5x4

  • OFF-SITE WORKOUT - Double unders Workout

    “Flight simulator”

    For Time:

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Unbroken Double Unders

    WARM-UP:

    5-10min Rope jump/Double unders practice

    Then,

    2 rounds

    30-60sec per side Calf stretch
    10 Kneeling Chest stretch

  • Conditioning Workout

    400m Run
    800m Run
    1600m Run
    800m Run
    400m Run

    Btw each run, complete 25 reps of:
    - Push-ups
    - Bicycle Crunches (1=1)
    - Medball Thrusters 9/6kg
    - Back Extensions
    - Heel Touches (1=1)

    Go by the feeling and build that base!

  • Conditioning Workout

    AMRAP 11

    200 DU buy in

    Remainder of time
    AMRAP

    10 RKBS 32/24 kg
    5 Bench Press 52/35kg

  • 5 rounds Workout

    Run 400m
    10-15 T2B
    15-20 Wallball

    • Go easy/moderate pace.
    • Time cap: 25min.

  • 18.8.2021 Workout

    For time:

    75 Wallball 9/6kg
    800m Run
    21 Devils Press 2 x 22,5 / 2 x 15kg
    800m Run
    21 Devils Press 2 x 22,5 / 2 x 15kg
    800m Run
    75 Wallball 9/6kg

  • 6 rounds Workout

    90s. ON / 90s. OFF
    a.) Amrap: 15-25 DU's + 3-5 MU/C2B/PU
    b.) 12/9 cal Row + Remaining time Burpee ovet rower

    • Ohjeistus:
    • Vuorottele a&b 3+3.
    • Työskentele aina amrap 90s.
    • Skaalaa itsellesi sopivaksi.

  • Clean & split jerk Strength

    5x1 90% 1rm
    5x2 80% 1rm
    5x3 70% 1 rm

  • Push press Strength

    3 min DU practice
    THEN
    3 x
    5 z press e/s
    7 bend over BB row
    30s. gymnastics plank hold

    5x6 70% of 1RM
    2-3m rest b/w
    (RPE7)

  • WOD Workout

    4 round each unbroken!
    12 Gorilla Rows
    9 KB Cleans
    6 KB Push Press
    12 Front Rack Reverse Lunges - 6 each
    Rest 2:00

    Timecap: 12 mins
    Goal: sub 1:30/round

    Extra credit:
    Banded Overhead Triceps 3 x 25. Rest 60s.