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

  • Thrusters and C2Bs Workout

    21 Thrusters 42,5/30kg
    15 C2B
    15 Thrusters
    12 C2B
    9 Thrusters
    9 C2B

    L2: tekee 7-5-3 Bar MU
    -skaalaukset kippileuka, jumping c2B/pull-up ja ringrow

    TC: 8 min

  • Maastaveto + boxihyppy Workout

    4 rounds:

    5 deadlifts, 85% of 1 RM + 5 high box jumps + 2 min rest

  • 5 x unbroken tng snatch complex, every 90 sec Strength

    5 x unbroken tng complex, every 90 sec
    Power snatch + Squat snatch + OHS @80-85% of 1RM snatch

  • For time Workout

    500m row
    150 DU
    50 burpees

    Tc: 10 min

  • Gymnastics Strength EMOM 12 week 2 Workout

    EMOM 12

    Min 1: Strict chin-up 6-9 reps (tavoite UB) + 1 rep viime viikkoon
    Min 2: 9 sec hollow hold + 9 v-ups + 9 sec hollow hold + 1 sec viime viikkoon
    Min 3: Strict Ring dip complex 3 sec pause ylhäällä + 3 sekkaa jarruttaen alas + 3 sekan pause pohjassa 4-5 reps

    -Pieni progressio viime viikkoiseen

  • All in Workout

    2 Mins on: 3 off ( 6 Intervals)

    A. 20/15 Cal Row
    Max clean and Jerk 50/35kg (should be light and mostly touch and go)

    B. 14 dumbell snatches 22.5/15kg
    Max Burpees

    Short intervals, Push hard on each! Post total reps.

  • Snatch 5-4-3-2 Strength

    Snatch
    5-4-3-2
    Daily max but no fails. No need to be TNG but we are looking for squat snatch.

  • 4 rounds, 20min EMOM Workout

    4 rounds, 20min EMOM:

    1) 1-3 Rope Climb
    2) 30-50 DU
    3) 10m Front Rack or Overhead KB Walking Lunges, AHAFA
    4) 10 DB/KB Thruster, AHAFA
    5) 10-15 Burpee

    Scale if needed. This can be quite demanding, but it should not be an all out effort.

  • 20min EMOM: Workout

    1) 20m Farmers Carry
    2) 10-30 Wallball

  • What's your Fuel Total Workout

    MVMT PREP
    Foam roll quads, hip flexors, lats
    Lizard stretch TSpine opener
    Dynamic across floor warm up.

    (10)

    The Short Burst
    1 min Pull Ups (If more assistance needed than single green band, switch to TRX rows)
    1 min Rest
    2 min Push Ups
    1 Min Rest
    3 min Squats
    1min Rest
    4 min sit ups + hollow rocks + V-ups (switch as much as you want)
    (13min)
    ----------------- 3min Recovery/switch over time -----------------
    The Long Haul
    3 Min Max meters Row
    1 Min rest
    3min Max meters Ski
    1min Rest
    3min max Curve (convert miles to meters
    1min rest
    1min Plank (everybody in long haul together at end)
    (13 min)

    Trainer Notes: 2 separate groups. Half the class starts on The Short Burst, other half on The Long Haul. F1 Running Clock; calculate time for Short burst, have long haul watch own time.
    SCORE:
    - Short Burst: Total Number of Reps
    - Long haul: Total Number of Meters
    SCORE IS METERS + REPS

    (35)

    End of class challenge
    Max OH plate hold RX: 25# F / 45# M
    Once you fail... max wall sit
    Once you fail max plank.

    (5)