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

  • Accessories Workout

    3-4 supersets of:
    1min Sandbag Bearhug Hold 60/40kg
    10-15 GHD Back Extensions, weighted if possible (use a plate or rubberband)
    - Rest :90 btw rounds

  • Clean & Jerk 30 x 1 Strength

    30 x 1 @ 60-65% of your most recent 1RM C&J.

    Go every 30 sec. Needs to be squat clean, power jerk is permitted. Focus on a quick setup and try to move the bar as efficient as possible. You can go directly from the clean into the jerk (cluster jerk).

  • Kettlebell Workout

    Wod for time
    40-30-20-10
    Russian Swing @24/16
    Sit-Up

    40-30-20-10
    Deadlift @24/16
    Push-Up

    40-30-20-10
    Snatch @24/16
    Back Step Lunge alt.

    No rest between couplets!
    Scale push ups for easy reps!

    Timecap: 30 mins

    AfterParty
    Wall Sit Tabata

  • Fast and hard Workout

    3 Rounds for time:
    15/10 cal Echo bike
    10 Front squats @70 % of 1RM

    Work:Rest = 1:2, e.g. if one round takes you 1:20 min, rest for 2:40 min. Barbell is taken
    from the floor.

  • Back squat 1x6, 4x4 Strength

    1. Build to today's heavy 6.
    2. 4 x 4 @ 95-100% of 1.

    Focus on good positioning throughout today's set. Keep the set rather quick with only on breath to brace at the top between reps. The down sets should be equally as challenging but we don't want any failed reps. Rest at least 2 minutes between sets.

  • Snatch Grip Deadlift Strength

    Snatch Grip Deadlift 8x6

  • Twenty Twenty Who? Workout

    PARTNER WORKOUT
    IN TEAMS OF 2...
    AMRAP x 35 MINUTES*
    50/40 Cal Row
    50 Wall Balls
    25 Synchro Burpees
    *P1 works while P2 rests. Burpees are performed together. Split all other work as needed.

  • Conditioning Workout

    Teams of 2

    0:00-15:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    1000m row

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • 31.12.2022 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Accessory Workout

    2 rfq
    10 s pull up hold + neg.
    10 s chin up hold + neg.