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

  • Skills (Ring Muscle Up) 2. Workout

    Activation:
    -Lats

    Practice:
    -Ring MU transition
    -Jumping Ring MU
    -Negative strict Ring MU

    EMOM 8 ( 1-3 reps)
    Choose a demanding progression

  • Partner AMRAP´S Workout

    4 x AMRAP 4

    Alt. A and B / 4min Rest between amraps.

    A) Row 40/30 cal row
    Remaining time amrap wall ball

    B) Row 40/30cal
    Remaining time amrap burpee

  • 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