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

  • 11/6/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(16)
    :20 work :20 mountain climbers :20 rest x4
    alt sh press
    10m shuttle runs
    ring row
    airdyne

    Opt(12)
    bench/strict

    Finisher
    100 flutters
    1:00 min IT stretch

  • Arm accessory 2 Workout

    In every 90 sec x 12
    6 banded ring dip
    8 db floor press
    20 sec lateral hold w/ 1,25-2,5 kg plates

  • Iron1 Workout

    2rounds for time:
    -60 sec L-sit hang
    -60 sec wall sit
    -60sec plank
    -15burpees

    TC10

  • Iron1 Strength

    3 x 5 Front squat
    - rest 1min between sets.

  • Iron1 Strength

    EMOM10
    -power clean+ hang squat clean

    *start with empty barbell. Increase the weight as you go.

  • Strength Strength

    • 1-…-1 of:
    BB Deadlift
    1RM

  • Rush Workout

    A/ 8' EMOM:
    1/ 10 WB @9/6kg
    2/ 2-3 Ring or Bar MU

    B/
    30 Later BB Burpee
    33 T2B
    36 Thruster @30/20kg
    120 DU
    36 Thruster @30/20kg
    33 T2B
    30 Later BB Burpee
    1 DL @120/80kg every 2 minute
    Remaining time AMRAP DL

    TC: 22 Minutes

  • 5.11.2019 CF Workout

    "Tall Snatch" 5x4 (kuorma sopiva)

    Tempaus + valakyykky (3 sek pito joka toistolla) 3+1RM + 3+1x90%x2 maksimista

    Tempausveto 1x5x85%, 1x4x90%, 2x3x95%

    Takakyykky 5RM + 2x5x90% vitosmaksimista

    Accessory:

    Leuanveto 3 x max
    Lisäpainolankku 3 x 20 sek

  • Måndag 4/11 2019 Workout

    Push jerk, Build up to heavy single in 15-20min
    +
    Partner wod, alternate full rounds
    6rft
    60 DU
    40 squats
    10 STOH 60/40kg

  • WOD 05/11/19 Workout

    Amrap 12'

    9 Hang Power Cleans 60/40

    9 Strict HSPU