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

  • 10.8.2022 Basic Workout

    AMRAP 10

    Buy-in Run 800m
    ...into
    20 Lunge Steps
    20 Shoulder Tap ( Plank )
    20 Russian Twist

  • "You Got Skills?" Workout

    4 rounds for time of:
    15 GHD Sit-ups
    10m Handstand Walk (minimum of 5m unbroken segments)
    10m SA DB OH Walking Lunges (alt. hands each round) 25/17,5kg

    Scaled: Handstand Walk = 5 Wall Walks

  • 8.8.2022 Basic Strength

    Deadlift ( No Touch )

    5-5-5-3-3-3

    Go Every 3:00

  • Push Jerk Strength

    EMOM 10:
    2 Push Jerks
    - Start at 65% 1RM and build over the 10 mins.

  • Power Gymnasty Workout

    500m row
    then 3 rnds of
    5 sots press
    7 beat kip
    20s. hs hold

    3x 4:00 AMRAP:
    6 Hang Power Cleans, 35 kg
    8 Handstand Push-ups
    10 Toes-to-bars
    Resting 2 mins between each AMRAP

  • 12.8.2022 Warmup Workout

    1:00 + 1:00 Banded Lat Stretch
    1:00 Knucle Drags
    1:00 Banded Pull Apart
    1:00 Pass Through
    .....

    3 rounds

    1:00 Row
    3-5 Kipping Pull Ups
    3-5 Ring Dip

  • Conditioning Workout

    Partner wod

    In 10 min complete
    1000m row then in the remaining time
    Amrap of:
    20 single arm dumbbell thruster
    20 toes to bar

    -rest 3 min.-

    In 10 min complete
    1000m row then in the remaining time
    Amrap of:
    20 dumbbell snatch
    20 push ups

    -rest 3 min.-

    In 10 min complete
    1000m row then in the remaining time
    Amrap of:
    20 single dumbbell box step up
    20 box jump

    @22.5/15 kg
    @60/50 cm

    Split work evenly.

  • Perjantai 12.8.22. Workout

    Warm Up
    Pientä yleisvenyttelyä
    800m kevyt hölkkä
    sit kerran tai kaks läpi
    10m aitojen ylitys
    10m askelkyykky + kurotus ylös
    10m tinasotilaskävely
    10m polven nostojuoksu
    10m kantapää pakaraan juoksua
    10m käsien pyörittelyt edeten
    aina 10 m kävely palautus
    sit otetaan herätellyä
    20-30-40m juoksua nousevalla vauhdilla, kävely palautus

    huilaa 2-4 min ja starttaa

    2 sets
    800m run, 5km pr pace, 2 min lepo
    600m run, 5km pr pace, 1.5 min lepo
    400m run, cooper pace, lepo 1 min
    200m run , nopeammin kuin cooper pace.
    lepää 5 min ja toista

    Cool down
    400m kävelyä/hölkyttelyä + ravistelut ja illalla makoile lattialla jalat kohti kattoa 5 min ajan.

  • Main site Thursday 220811 Workout

    3 rounds for time of

    • 800-m run
    • 50 wall-ball shots
    • 30 toes-to-bars

    ♀ 14-lb ball to 9-ft target
    ♂ 20-lb ball to 10-ft target

  • Fitness Workout

    A.
    Three sets of:

    Front Squat x 6-8 reps @ 30X1

    Ring row 8-10

    Plank from Elbows x 45-60 seconds

    B.
    In teams of three, with only one person per station, complete 4 sets each of:
    1 min Row 8-12 cal
    2 min 10 Goblet squat
    3 min 3 burpee max singles