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

  • Partner WOD Workout

    Warm up
    Normal warm up
    Then 3 rounds
    10 air squats
    10 ring rows

    Then spend time warming up thrusters and C&J

    Partner WOD
    For time partition as you like

    “Karen”
    150 wall balls
    Time cap 8:00

    “Jackie”
    1000m row
    50 thrusters 45/35
    30 pull ups
    Time cap 6:00

    “Fran”
    21-15-9
    Thrusters 95/65
    Pull-ups
    Time cap 4:00

    “Grace”
    30 clean and jerks 135/95
    Time cap 2:00

    If you complete the segment before the time cap you can move directly into the next segment and the time remaining will be added to the next segment. For example if you complete Karen in 7:00 you now have 7:00 to complete Jackie and so on.

  • "Unbreakable" Workout

    For Time:
    21-18-15-12-9-6
    - T2B
    - WB 9/6kg
    Sets must be done unbroken!! (or at least in 2 sets).

  • Muscle & Power, Core Strength

    Max Plank hold. Post time to comments

  • 8.1.2021 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT yht. n. 15min 🎥
    2-3 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)
    10 Good Morning Squat

    KEHONHUOLTOA KYYKKYJEN JÄLKEEN

    Pallolla / rullalla / tangolla n. 20min - 30min kuvan mukaisesti tai soveltaen itselle sopivalla tavalla ja välineellä - ÄLÄ MURJO, ole hellä! Käy läpi kireimmät lihasryhmät.

  • Basic conditioning/Rest Workout

    PK/ Active rest @60%-65%HR tai voit pitää kokonaan lepin.
    3-4 Rounds:
    5min Ski/Bike/row
    5/5 Perfect stretch
    10 Alt. cossack squat
    10 Alt. 90/90 Hips rotation
    10 Lying pass over

  • Accessories Workout

    3 Rounds For Quality
    1:00 Hollow Hold
    1:00 Seated Leg Lifts Over DB's
    1:00 Supine Sorenson Hold (GHD)
    Rest 1:00 btw rounds

    • Accumulate 1:00 for each movement.

  • Day 08.4 Workout

    3x10/10 Alternating KB Z-press

  • Warm Up Workout

    3 x 300m Row
    :90 Rest btw sets

  • Warm up Workout

  • Onsdag 6/1 2021 Workout

    40min emom
    Min 1: 20/15cal row
    Min 2: rest
    Min 3: 7 DL 7 Hang power clean Amrap bar facing burpees
    Min 4: rest
    Weight 60/40kg