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

  • Endurance WOD Workout

    5 rounds:
    800 m run
    14 box step overs with med ball 24/20”
    10 HSPU
    30 s rest

  • Main site Friday 240607 Workout

    For time

    ♀ 65 lb
    ♂ 95 lb

    Time cap 20 minutes

    Compare to 221221.

  • Auran Skills Workout

    Valinnainen kippiliike tangossa&hspu+tuplahypyt🤸‍♀️

  • Pull Strength

    A: Box jump 8x3
    B: Power clean 5x3
    C: SL hamstring curls 3set
    D: Strict chin ups Supinated 3set
    E: SA Seated rows 2set
    F: Lat pull downs 2set
    G: Alternating DB biceps curls 1xMax

  • Weightlifting Workout

    Part A).
    Skill Primer
    Hang Power Snatch, BTN Push Press & Pause OHS
    (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

    Part B).
    Halted Snatch Deadlift & Snatch
    (8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

  • EASY: Assblaster Workout

    EMOM21:
    a) 10 deadlift
    b) 10m walking lunge (kb anywhere)
    c) rest

  • Gymnastics Workout

    Perhosleukoja & vetävää voimaa sekä corea assareina 💪🏼

  • EXTRA Workout

    Extra:
    Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
    Pick a weight that is challenging for 20-30m efforts.

  • 7.6.2024 Front Squat Workout

    Front squat

    12-18 @ 82-90%, rest 3:00 between sets

    – IF you did the session last week, add load as per instructions (see below)
    – Otherwise, choose a starting weight within % range that you think you could do 4-6 reps with.
    – We are using a “rep/set target” progression for this lift
    = Aim to hit 12-18 reps with target weight in as few sets as possible.

  • EASY: Run & squat Workout

    E2:30 x10:
    a) 200-400m run (TC: 2min)
    b) 5 back squat

    Huomioita: Takakyykyssä rakenna keskiraskaaseen, mutta edelleen teknisesti hyvään painoon (RIR 2-4 viimeisellä sarjalla). Jos haluat keskittyä kyykkyyn, ota juoksut iisimmin tai toisin päin.