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

  • Conditioning Workout

    6 RNDS for time of
    8 DBL DB devils press 22.5/15
    20m sled push (light and fast)
    12 box jump over

    • goal is to be able to push when your legs are burning
    • keep steady pace, if nothing you should speed up towards the end
    • RPE 9

  • Päivän treeni 17.7.21 Workout

    Lämmittely:
    Avaavia ja lämmittäviä liikkeitä lonkille, lantiolle ja jaloille

    Amrap 10
    Liikkuvuusharjoitukset omalla paikalla 5x/puoli
    1. Istuen polven kierrot
    2. Liskovenytys ja käden avaus
    3. Selällään jalkojen kierrot
    4. Seisten ylävartalon kierto puolelta toiselle

    Venytykset vastuskuminauha kanssa 2min/liike
    1. Eteentaivutus, avustus kuminauhalla
    2. Lonkankoukistajan venytys kuminauhalla
    3. Takareiden pumppaus kuminauhalla
    4. Selällään jalan kierto vastakkaiselle puolelle
    5. Sisäreiden venytys kuminauhalla

  • "STUD FINDER Workout

    AMRAP 16:
    1 Wall Walk
    8 Overhead Squats 40/30kg
    2 Wall Walks
    8 Overhead Squats 40/30kg
    3 Wall Walks
    8 Overhead Squats 40/30kg

    Continue to add 1 Wall Walk every round until 16:00 as passed.
    Every round has 8 Overhead Squats

  • BBC Weightlifiting - Snatch & CJ Workout

    "Snatch

    A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!


    B) 20 x 1 Power snatch, every :30s - moderate weight

    Clean and jerk

    A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!


    B) 20 x 1 Power clean & Push jerk, every :30s - moderate weight



    *Jatkumo viime viikon setille. Pyri hakemaan edelleen hyvää kontrollia. Nosta kuormaa jos nostot menevät hyvin, mutta pyri ensisijaisesti räjähtävään ja tarkkaan liikkeeseen. "

  • Conditioning Workout

    5 Rounds:
    15/12cal Assault Bike
    10 GHD Sit-ups
    1:00 Rest

    Straight into:

    5 Rounds:
    15/12cal Ski
    10 SDHP 43/30kg
    1:00 Rest

  • Friday Accessory work / Cool down Workout

    Accessory Work
    5 sets
    20m sledge push sprint + 20m sled pull (hand over hand pulls)
    rest 2 min bwn

    Cool down
    2-3 min light cardio
    1+1 min banded bully strech
    1+1 min banded tricep strech
    1-2 min deep squat hold, move weight ankle to ankle

  • Friday Weightlifting&Strenght Workout

    Weightlifting&Strenght
    Every min for 5 minutes
    3 squat cleans @66-71%
    rest 1 min
    Every min for 5 minutes
    2 squat cleans @76-81%
    rest 1 min
    Every min for 5 minutes
    1 squat clean @86-91%

    Push Jerk 3x8 reps (tng, start with light/mod weight and goal is to be able link in good rhytmh with barbell) rest 2 min bwn
    this is more like "skill" work =
    then
    3x3 of Push Jerk, climb to heavy 3 but no fails. rest 1-2 min bwn

  • Accessories Workout

    10 rounds with partner:
    10/8cal Assault Bike
    Max Ghd Back Extensions

    While partner A is biking 10/8 calories, partner B does max reps GHD and then switch. Both partners do 5 rounds, total of 10. No rest btw rounds.

  • Unbroken Handstand Walk Workout

    EMOM 10:
    Min 1-2: 3m
    Min 3-4: 4m
    Min 5-6: 5m
    Min 7-8: 6m
    Min 9-10: 7m

    Scaled:
    2 Wall Walks + :15 Hold on last rep

  • Måndag 12/7 2021 Workout

    For time
    21 DL 100/70kg
    400m run
    18 DL
    400m run
    15 DL
    400m run
    12 DL
    400m run