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

  • 11.2.2024 EasyWod Workout

    Running o'clock

    Minutes 0-10 :
    80 Box Facing Burpees 24"/20"
    ...into
    Minutes 10-18 :

    Build in Daily Heavy Complex Of
    Hang Squat Clean + Clean + STOH
    Rest 18-20 :

    Minutes 20-34 AMRAP IGYG:

    1 Wallwalks
    3 Cleans 60/42,5kg
    2 Front Squat 60/42,5kg
    5 RingRows
    Score : Time, weight & Reps.

  • Press, 5x3 Strength

    On the 3:00 x 5 Sets:
    5 Strict Press
    *Same Weight Across

  • Fast and short Workout

    4 rounds, each round for time
    rest 1:1
    4 Wall Balls 12/9kg
    4 Alternating Dumbbell Hang Clean & Jerks, 25/17.5kg
    4 Lateral Box Jump Overs, 24/20 in
    goal is to open lungs
    move all out with purpose

  • cfeast kaveriwod Workout

    amrap 6min
    -8 ring row each (other deadhangs)
    -8 box jump each

    amrap 6min
    -16kcal row (other holds deep squat)
    -8 syncro abmat

    amrap 6min
    -16 wallball
    -16 push-up (other holds plank)

    amrap 4min
    4 burpee partner 1
    4 burpee partner 2
    4 syncro burpee

  • 10.2.2024 BMU Drills Workout

    Bar MU drills – 2 rounds
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)

    (Rest as needed b/t each drill)

    Rest 1:30 b/t rounds

  • 10.2.2024 HSW Drills Workout

    HSW drills – 2 Rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps

  • 22.1.2024 PK Strength

    Front Squat

    6 x 5 @ 80%

  • Team of 3 ladies Workout

    Ski 4,5 min
    Wallball 90
    Kb swing 120
    Db snatch 60
    Box over 60
    Push ups 60
    Vatsat 90
    Ja alhaalta ylös

  • Weightlifting Basics Workout

    A,
    1 Hip Power Snatch + 1 Hang Power Snatch
    (5-8 sets x 1+1)

    B,
    1 Tempo Snatch Pull + 1 Low Hang Squat Snatch
    (5-8 sets x 1+1)

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /Bench press progression/
    Week1 —> tempo and coordination

    6 sets
    4 Bench press
    — tempo: 2” down - 2” at bottom
    — moderate loads across
    Rest 2’ btw

    b ) Accessory strength /chest-delts-AB/

    3 sets
    8-8 Arnold press@mod.
    10 double DB chest fly on flat bench@mod.

    3 sets
    10 flat bench AB crunch
    20 Banded AB crunch

    c ) ‘Pump sesh’

    Team of 2
    7’ Amrap
    P1: Max rep DB floor press@2x22,5/2x15
    P2: double DB gun hold@2x12,5/2x7,5 at the same time
    *switch any time but pairs must do 6 sync. Up-down before