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

  • Onsdag 24/1 2018 Workout

    A: E3M for 15min
    Deadlift, In 5 sets build up to heavy 2 reps, not your 2RM
    B: Partner wod
    7rounds each
    5 Man Makers

  • Onsdag 3/1 2018 Workout

    A:5rft:
    7 DB snatch RA
    7 DB OHS RA
    7 DB Snatch LA
    7 DB OHS LA
    7 Pull ups

  • EMOM Workout

    EMOM as long as possible, cap 20 min.

    5/4 cal row
    4 burpee over rower
    3 clean 50/35 kg

    If you fail, rest 1 min and do 3's etc. Stop at 20 min mark. Lämmittelyssä tee ainakin yksi testikierros, sinulle tulisi jäädä vähintään 20 sekuntia lepoaikaa. Pudota tarvittaessa toistomääriä.

  • Kisaryhmän treenit - deload week Workout

    Kisaryhmän treenit

    a) 12 min EMOM
    1. oma heikkous (gymnastics)
    2. oma heikkous (weightlifting)

    b) 3 rounds for quality
    5/5 turkish get up 24/16 kg
    15-20 GHD sit ups
    10 double KB deadlift

    c) 30 min, 30 sec on 30 off
    row for meters

    Eli 30 sekuntia täysiä, 30 sekuntia lepoa. Käytä laitteesta löytyvää valmista 30/30 treeniä.

    "

  • Interval Training 60/30 and 15min AMRAP Workout

    Part A – Interval Training 60seconds work/30 seconds rest 

    A1. 60 seconds wallballs
            30 seconds rest
A2. 60 Seconds Toes to Bar
            30 seconds rest
A3. 60 <a href='/journal/movements/1175'>Push Ups</a>
            30 seconds rest

    Repeat 3 times (13.5min)

    2 min Rest

    15 Min AMRAP
    -400m Run
    -30 American KB Swings (24/20)
    -20 sit ups
    - 10 goblet squats (20/16)

    Equipment: wallballs, kb

  • Interval Training 45/15 Workout

    Interval Training 45/15

    Set A.

    A1. - 45 sec of wall balls 20/14
    15 seconds rest
    A2. - 45 seconds of toes to bar
    15 seconds rest
    A3. – 45 seconds of OHS static hold (with stick)
    15 seconds rest
    A4. – 45 seconds of KB swings (24/20)
    15 seconds rest

    Repeat 4 Times

    2 min rest

    Set B

    B1. – 45 seconds of alternating lunges
    15 seconds of rest
    B2. – 45 seconds of running
    15 seconds of rest (10m = 1 rep)
    B3. - 45 seconds of side plank (alternate each round)
    15 seconds of rest
    B4. – 45 seconds of manmakers 15/12.5 (each)
    15 seconds rest

    Repeat 4 Times

    Equipment: Wallballs, stick, pair of dumbells, kb

    Score is combined reps (5 sec hold for OHS = 1 rep)

  • Endurance Class Workout

    Partner WOD
    25 minute AMRAP
    10 Hang clean and Jerk 95/65
    10 Thrusters 95/65
    10 DL 95/65
    30 DU (scale 60 singles)

    Every 5 minutes starting at 0, both partners do 5 burpees (both working at the same time).
    Partner A completes full round of the 3 barbell movements before switching, while partner B is holding wall sit.
    Both partners will each do DU, at the same time.
    ***These should be fast Rounds, mostly unbroken, scale weight as needed.

  • Adv. Class: WW 2018 Q1: 27-21-15-9 FT Workout

    Winter War 2018 - Qualifier 1

    27-21-15-9 For Time, cap 25 min

    RX
    Snatch, anyhow
    CAL row
    Bar-over-burpee

    -

    Scaled
    Ground-to-overhead, anyhow
    CAL row
    Bar-over-burpee

    Weights RX and Scaled:
    Men: 40kg-50kg-60kg-70kg
    Women: 30kg-40kg-45kg-50kg

    Note the tiebreak time after each completed round.
    If you do not finish within the TC, your score is TC 25 min + each unfinished rep as 1s.

  • Accessory Work Strength

    4-5 sets, rest as needed between sets. Scale if needed.

    1) 5 Front Squat (Bar from the ground)
    2) 5+5 Standing KB Bottom up Press
    3) 5-10 Chest to Rings Pull-Up
    4) 10 Hollow Pull-Down

  • Midline work Workout

    Not For Time:
    30 Strict Toes to Bar
    45 GHD Sit-Ups
    60 Abmat Sit-Ups