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

  • Ingrid Workout

    10 rounds for time

    3 power snatches
    3 burpees over the bar

  • Conditioning Workout

    EMOM 16 mins
    1. 12/10 cal row
    2. 6/6 KB snatch@20/12kg
    3. 50-40 Du
    4. 6/6 KB clean & jerk @20/12kg

    3 mins REST

    EMOM 16 mins
    1. 12/10 cal row
    2. 40” waiters walk LEFT@20/15kg
    3. 15 Plate G2OH@20/15kg
    4. 40” waiters walk RIGHT@20/15kg

  • Warm up Workout

  • Päivän treeni 12.10 Workout

    LÄMMITTELY
    Amrap 15
    5 mittarimato täpäytyksillä
    5 + 5 rapunosto
    5 kyykky pysäytyksellä
    5 AKK + konttausasento polvet ilmassa

    TREENI
    5 kierrosta
    Circuit 40s./20s. - kyykyt temmolla 3-2-1
    1. Etukyykky KK
    2. Selän ojennus päinmakuulla
    3. Takakyykky
    4. Sammakkovatsat

  • 11.10.2021 PK Workout

    Basic Condition 30 min

    Any Ergo 50 cal
    3 Shoulder Press
    3 Front Squat
    3 Hang Muscle Clean
    3 Back Squat
    ...barbell
    20 Wallball
    10 Box Jumps
    10 Push Ups

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Volume work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • WOD Workout

    AMRAP x 20 minutes

    Goal = 4 rounds +

    Score = Rounds and Reps (Run is worth 4 reps and Bike is worth 4 reps)

  • Warm Up & Strength Strength

    Warm Up:
    Running clock 6 minutes.

    Complete 3 rounds:
    - 8/10 cal row or bike
    - 10 (5/5) Single Dumbbell Hang Power Snatch
    - 10 (5/5) Hang Dumbbell Clean and Jerk
    - 5 slow air squats

    Strength

    Front Squat

    Every 3:00 minutes x 5 sets

    3 reps building 70-80% of 1 rep max.

    ! After 5 sets do a sixth set for max reps at 60% of 1 rep max. !

    Add final rounds reps in comment section.

  • Hang Clean Pull Strength

    4 Sets of Hang Clean Pulls
    Set 1: 3 @105%
    Set 2: 3 @105%
    Set 3: 3 @105+%
    Set 4: 3 @105+%
    - Rest 2min btw sets

  • Muscle & Power, AV2 Strength

    Deadlift 1 RM, then 3 sets @ then sets @ 80%, 60%, 40% (choose reps)