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

  • Barbell Cycling Workout

    On the 2:00 x 5 Sets:
    3 Power Cleans
    1 Pausing Push Jerk
    2 Push Jerks

    On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

  • Strict HSPU Workout

    Strict Handstand Pushups
    1 Attempt for Max Repetitions

  • 4/24/19 Workout

    2rds(0:00-8:00)
    20 jax
    10 inchworms

    Mobility(8:00-12:00)
    1:00 min samson per

    Fittrain Intervals(16)
    :25 on/:35 off x4
    mountain climbers
    hollow hold
    rope slams
    flutters

    Finisher
    30 sec shoulder distraction
    1:00 min cobra

  • BBC Weightlifting - Front squat Workout

    Build up to a moderate/heavy 3 rep front squat with absolutely no stopping.

    Korosta hyvää ryhtiä ja painoa koko jalkapohjalle. Älä nojaa minnekään, vaan suoraan ylöspäin. Ote säilyy tangossa koko liikkeen ajan.

  • BBC Weightlifting - Clean Workout

    EMOM for 8 minutes:
    1 Clean + 2 jerks
    Moderate weight

    Sotts press with barbell 4-5 sets of 8 reps.

  • Metcon Workout

    • 4 Round of:
    Row 500 m
    Ring Muscle Ups 9/7 reps unbroken
    Assault Bike 1000 m
    Rest as need each round
    Scala eventualmente le reps di RMU (8/6,7/5 ecc.) per farle unbroken.
    Ogni round va trattato a max effort

  • 24.4.2019 Workout

    3rds, not for time

    10 strict c2b
    10 strict HSPU
    10 weighted sit ups

  • Tuesday 23rd April Workout

    Strength: 20 mins to perform pull up programme week 8 and also 5x3 DL@90-95%

    Wod: 5RFT
    200m run
    20 AKBS@24/16
    20 wall ball@9/6

    Wod aims: go hard and fast , aim to go unbroken on akbs and wall balls.

  • CF Rush Workout

    36/30/24/18/12 TTB
    18/15/12/ 9 / 6 SHSPU

    5' rest

    30* Power Snatch
    30* Power Clean & Jerk
    50/30kg

  • Omatoimi ekstra Workout

    EMOM 10-16
    odd : db snatches x 8-12 reps
    even : ghd sit ups or tuck ups x 8-12 reps