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

  • Jerk Balance Strength

    Jerk Balance 3x3 @40-50% of
    1RM
    Rest as needed between.

    Target: Speed under the bar. Fast
    footwork.

  • 12.9.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child pose on box
    1:00 Bottom Squat

    EMOM 9

    1 : Ergo
    2 : 7 Pass Through + 7 OHS
    3 : 30s Hollow Hold + 30s Superman Hold

  • 14.9.2022 Skill Practice Workout

    10 Minutes

    • Pistols
    • Unbroken Pistols *Double Unders *Double under Crossovers *Triple unders

  • Torstai 15.9.22. Workout

    Active Recovery Session

    10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
    10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
    10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

    Workout
    For 30-40 minutes at very easy pace @ 3-4 RPE
    10 Alternating landmine cossack
    5 Elbow bridge ups
    10 Blackburns = reverse snow angels
    6+6 single arm db oh lunge walk @light
    10 High Pulls per side with light db
    50/40 cal Row

    Lisänä ota 2-3 ala ja ylävartalon huoltoa.

  • Weighted chin up 5-2-5-2 Strength

    Weighted chin up 5-2-5-2

  • Conditioning Workout

    3 x
    AMRAP 4 min.
    3 wall walk
    6 toes to bar
    9 USA swing@24/16 kg
    27 double under
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    3x
    AMRAP 4 min.
    3 burpee pull up
    6 box jump overs@60/50 cm
    9 wall balls@9/6 kg
    27 double unders
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    Until the 40:00 mark with a partner
    One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

  • Bench press 5-2-5-2 Strength

    Bench press 5-2-5-2

  • EasyWOD 8.9.2022 Workout

    Voima
    E3MOM, 4 rds
    2xDB row 10-12

    WOD
    3 rounds 30/30
    single arm db/kb swing alt.
    plank hold
    air squat/goblet squat
    worm push up

  • "Unbroken?" Workout

    4 rounds, each round for time, of:
    20/16cal Ski Erg
    4 (1 Alt. T2B + 1 T2B)
    10 Heavy WB 13/9kg
    - Rest 1min btw rounds

  • Tempaustekniikkaa Strength

    Emom 12 Hang snatch

    6 min 2 reps
    6 min 1 rep

    Lämmittely
    Osa 1:
    (kaikki hangista) 2 kierrosta:
    4 pull + 4 high pull (pieni pysäytys päkiälle)
    4 high pull + 4 muscle snatch (pysäytys päkiälle)
    4 muscle snatch + 4 no feet snatch (päkiälle ja jälimmäinen power
    4 no feet snatch + 4 hang power snatch
    8 valakyykkyä
    Kyykystä jalkojen pumppausta ulospäin ja pito ilman käsien tukea leveässä haarassa.

    Osa 2:
    4 x3 hang snatch aloittaen powerina ja hiljalleen tiputtaen kyykkyyn/niin alas kuin tuntuu hyvältä

    Osa 3:
    4x3 Kapean otteen hang snatch. Kavenna joka kierroksella vähän otteen leveyttä. Älä tee yli mukavuusrajan. Palaa samoja askeleita käyttäen kohti "normaalileveyttä" 4x3.