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 15min Workout

    15 Toes to Bar
    12 Dumbbell Reverse Lunges (50/35)
    9 Dumbbell Clean and Jerks (50/35)

  • Telineen ja boxin välissä Workout

    AMRAP 20

    2 T2B
    2 PULL UP
    2 PUOLIKAS BURPEE
    1 BOX OVER
    2 KB SNATCH 14/20 KAKSIN KÄSIN TEMPAUS KUULALLA
    1 BOX OVER

    Deload hengessä tämäkin

  • ENDURANCE WOD Workout

    8 min AMRAP
    -200m Run
    -40 Air Squats

    REST 1 minute

    8 min AMRAP
    - 400m Row
    - 20 Sit-ups

    REST 1 minute

    8 min AMRAP
    - 50 Double Unders (scale:150 singles)
    - 10 T2B (scale: 15 knees to 90)

    score is total rounds of all AMRAPS added together

  • Fredag 3/11 2017 Workout

    A: OLY
    C&J 5x3 @ moderate weight
    B: Gymnastic endurance
    10min emom:
    5-10 CTB
    * Goal is unbroken kipping reps. Choose a number of reps and stay with it for the whole workout
    C: KB conditioning
    KB Linear progression week 1:
    12min emom
    Switch arm every minute
    Set goal for 10min amrap kb snatch, divide by ten and add three reps for number of reps to perform each minute
    Choose your own weight, 1-2 bell size smaller the week 43
    C: Burner
    3x45sec row all out
    3min rest between each row

  • Onsdag 18/10 2107 Strength

    A: Oly
    E2M for 20min
    3 Power Clean
    * Build up your weight throughout the workout. Try to increase weight every set
    B: Strength
    B1: Strict Ring Rows 3xMax
    B2: Heavy RKB swings 3x20
    Rest 2-3min
    C: Accessory
    100 Hip thrusters
    100 ”Jane Fondas”(50 each leg)
    D: Core
    3rfq:
    Evil wheel x10
    1 arm plank in push up position 30-45sec each arm
    30 m suit case carry AHAP/each arm

  • Måndag 16/10 2017 Workout

    A: Oly
    Split jerk 5x2 @ moderate to heavy weight
    B: Strength
    B1: Bench Press 3x6 @3030
    B2: Strict pull ups 3xMax @1111 tempo
    C: Conditioning
    21-15-9
    HSPU
    Burpees
    DU
    D: Accessory
    3rfq:
    Tri trap raises x10-15/each arm
    Side lying KB bottom up hold x30sec/each arm
    Hinge rows x8-10

  • Med Ball condition Workout

    Condition workout with Med ball
    EMOM30
    Work 40s. rest 20s
    * squat clean
    * front squat
    * sit up
    * back extension throw to the wall
    * push up feet on a meb ball
    * russian twist

  • 5 rounds Workout

    Max Bodyweight Bench Press
    Max Strict Pull-Ups

    *Athlete moves directly from the Bench to Pull-ups.

    Rest 3:00 between rounds.

  • 13.9.2017 Ke Perusryhmä Kyykky/Veto Workout

    Kyykky 5x5x70% (jokaisen sarjan välissä vatsat x20)
    Veto 80%x3, 85%x2, 3x1x90%
    Optiona päälle:
    Askelkyykkyjä ja/tai suorinjaloin mavea kevyesti

  • Torstai 31.8 Workout

    EMOM 10
    Thrusters 40/30
    Burpees
    do both movements on the same minute
    8-8 Rx+
    7-7 Rx
    6-6 Rx-
    5-5 Rx--
    Rest 5 minutes
    EMOM 10
    Even: 40 Double unders
    Odd: 6 Strict pull ups + 6 Kipping/btrfl pull ups
    Rest 5 minutes
    AMRAP 10
    25/20 Cal row
    20 Box jumps
    20 Air squats