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

  • Rest day Workout

    Rest & active recovery
    25 min walking

  • Gymnastics + conditioning + strength Strength

    160 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1

    2.Chest to bar
    - Bfly x 20
    - BCTB x 25 (singles)

    3.Metcon
    5 sets, faster each round:
    8 Power snatches 30 kg
    12 Cal Row
    8 Power snatches 30 kg
    - Rest 2 min between sets
    - Times: 2.57, 2.50, 2.47, 2.44, 2.33
    - Max HR 184

    4.Strength accessory
    A. 5 sets:
    6 Supinated Bent over row - 50 kg
    12 DB bench press - 30 lbs

    B. Heel elevated Goblet squats @ 3011 Tempo
    - 3x10x10 kg

  • Run Workout

    Peruskestävyysharjoitus

  • 5x2 squat snatch Strength

    5x2 squat snatch

    Easy weights.
    No fails

  • 6/3/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch

  • Yläpeltiä a´la laaREPpi Workout

    A.
    5x
    8 Bench press
    8 Strict pull-up

    B.
    4x
    8 Strict chin-up
    8 Strict press (2xDB)
    8 Reverse grip rows (Barbell)
    8 Dip
    3min rest between sets

    C.
    3x
    "21's" Bicep curl
    15 Push-up

    D.
    3x
    10+10 Banded flyes
    10 Lateral raises (2xDB)

    TABATA:
    Bicep curl/skullcrusher

  • Diesel Workout

    Deadlft
    5-3-2-2-1

    Amrap 8
    3-6-9-12...
    Toes to bar
    DB squat

  • C. Body armor Workout

    3 RFQ
    15 bent over DB rows R 25kg
    15 bent over DB rows L 25kg
    10-15 DB biceps curls 25kg
    40 banded pull aparts

  • B. Conditioning Workout

    3 Rounds Of:
    3 Minutes 8 OH DB abmats + 16 alt front rack DB back lunges @15kg
    2 Minutes Of max Double Unders
    1 Minute Rest

  • A. Primer Workout

    10-9-8-7-6-5-4-3-2-1 sg arm DB devil press 25kg
    25m DB farmer carry R 25kg
    25m DB farmer carry L 25kg