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

  • 16.5.2020 Home Workout Workout

    AMRAP 3 x 5

    50 Bicycle abs
    15 Push ups
    Remaining time Squat Jumps

    Rest 1:30 Between sets.

  • HOME WORKOUT 150520 #2 Workout

    4x12 Seated 1-arm DB shoulder press
    - @20/15kg
    - Both arms is 1 set

    Rest 2min btw sets

  • 8x3 Back Squat Strength

    • Go by the feeling
    • Rest 2min btw sets

  • 5/14/20 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

    WRK(14)
    On the minute for 14 minutes complete:
    5 burpees
    5 dumbbell/sandbag/barbell/clusters(choose weight)
    cluster=hang squat clean plus thruster

    Finisher
    50 in and outs
    1:00 bf stretch

  • Warm up Workout

    A.
    2 rds:
    Run 200m
    9 Air squat
    7 Ring row
    5 Push up

    2-3 rds:
    3-6 Power clean
    3-6 Front squat
    3-6 Push press/jerk

    Mobility:
    - Lunge complex
    - Shoulders
    - Pigeon stretch
    - Couch stretch
    - Ankles/Calves

  • Nanorosso 14.05.2020 Workout

    3 rft
    50 double under
    15 hspu
    10 power snatch 50kg

  • Box P 10-05-2020 Workout

    SKILL
    Oly Skill Work x 15 Minutes
    *Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)

    SKILL
    Gymnastics Skill Work x 10 Minutes:
    *Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
    Today the options will be:
    - Pull-ups
    - HSPU
    - T2B

    SKILL
    Conditioning Skill Work x 10 Minutes.
    *Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    15 Jumping jacks
    8 Air squat + Twists
    4 Up&down dog

    2 rds:
    8-12 Jumping lunges
    6-8 Power snatch
    4-6 V-sit ups

    Mobility:
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Shoulders

    B.
    Pause Front squat:
    3-4x 6-8
    With 5s. pause (bottom)

    • Rest 2min. btw sets.

    • Ohjeistus:

    • Pidä käsipainot/kahvakuula eturäkissä. Pysäytä kyykky kyykyn ala-asentoon 5s. ajaksi.

    • Minimoi aika yläasennossa.

    C.
    For Time:
    3 rounds:
    24 Jumping lunges
    18 DB/KB Power Snatch (Alternate)
    12 V-sit ups

    • Ohjeistus:
    • Askelkyykyt hypyllä, 12+12.
    • Tempaukset vuorokäsin.
    • Etene reippaasti.

  • Home wod 14.5.2020 Workout

    600 reps
    50 x jumping lunges
    50 x sit-ups
    100 x mountain climbers

    Score is time

  • 5/12/20 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

    WRK(24)
    On the 5:00 x4
    400m run
    12 goblet lunge w/db or kb
    24 sit ups
    record slowest round

    Finisher
    60 bicycles
    1:00 samson stretch