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

  • Käsilläseisonta/Kävely Workout

    5 x 10 sek käsilläseisonta seinää vasten, koita pysyä käsilläseisonnassa ilman tukea 10 sek ajan

    5 x max aika käsilläseisonnassa 1 m x 1 m kokoisella alueella

    3 x 2 maton väliä käsilläkävelyä unbroken. Jos kaadut, aloita alusta (skaalaa 1 maton väli)

  • Onsdag 21/12 2016 Workout

    Passet 17:00 inställt pga sjuk tränare
    A:
    Front squat 8x1 @ 90%
    Push Press 5x3 @ 85-90%
    B:
    15 min amrap:
    5 Wall climbs
    10 Pass throughs in paraletts
    10/10 grass hoppers
    10 Up n Downs

  • Måndag 12/12 2016 Workout

    A:
    Snatch bygg upp till tung 1a ca 90-95%

    B:
    Back squat 5rm
    +
    4rounds:
    30 sec top of pull up
    30 sec amrap pull ups/ring rows
    30 sec rest
    30 sec Handstand hold
    30 sec amrap hspu/DB push press
    30 sec rest
    30 sec hollow hold
    30 sec amrap situps
    30 sec rest
    30 sec ring push up hold in top position
    30 sec amrap ring push ups
    30 sec rest

  • Måndag 5/12 Workout

    A:
    Bygg upp till 1 tung snatch ca 90-95%
    +
    10min emom:
    4x hang squat snatch @ 40%
    B:
    14min of:
    Even minutes 20 Hip Extensions GHD
    Odd minutes 20 Push Press 40/30kg/DB push press
    5min rest
    14min of:
    Even minutes 10 Thrusters 40/30kg/DBthrusters
    Odd minutes 200m Row

  • EMT TC 2016 - wod 3 Workout

    Heights (Box):
    35+ RX female 60 cm/ male 70 cm
    45+ RX female 50 cm/ male 60 cm
    35+ Scaled female 50 cm/ male 60 cm
    45+ Scaled female 50 cm/ male 50 cm

  • EMT TC 2016 - wod 2 Workout

    Team compete the first 25 is lower weight. After the first 25 snatch, all the team have a tiebreak. And the next 25 is higher weights.

    Weights:
    35+ RX female 45/50 kg/ male 70/80 kg
    45+ RX female 35/40 kg/ male 55/60 kg
    35+ Scaled female 35/40 kg/ male 55/60 kg
    45+ Scaled female 25/30 kg/ male 45/50 kg

    Penalty was 5 burpee-t2b's

  • EMT TC 2016 - wod 1 Workout

    One Athlete compete the first part, one of the second, and the third Athlete the third, one running clock.

    Weights:

    35+ RX female 35/40/45 kg/ male 50/60/70 kg
    45+ RX female 25/30/35 kg/ male 40/50/60 kg
    35+ Scaled female 25/30/35 kg/ male 40/50/60 kg
    45+ Scaled female 20/25/30 kg/ male 35/42,5/50 kg

    Scaled version:

    21-15-9
    Clean & Jerk
    Knees up
    18-12-6
    Clean & Jerk
    T2B
    15-9-3
    Clean & Jerk
    Pull Up

  • Mobility Workout

    Wrist Mob
    Shin Box
    Ankle Dorsiflex with KB
    KB Goblet Squat Hip Pry
    Green Band Shoulders and Lats
    Beast to Front Step
    10

  • smolov bench press Strength

    day, 2 6x3 @ 80%

  • Comp. Class: 20 pull-ups FT, 3 min CAP Workout

    20 strict pull-ups For Time.
    CAP 3 min.

    or

    AMRAP 3 min
    Strict pull-ups