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

  • "MACHO MAN" Progression 10 Workout

    EMOM 18

    Power Clean - Front Squat - Push Jerk

    3 - 3 - 3

    RX 75/52,5kg or 55% of 1RM C&J

  • Bent Over Row 5x8 Strength

    Bent Over Row 5x8

  • Deadlift Strength

    5x5 75-80%

  • Angie Workout

    "Angie"

    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    (Time cap 30min)

    This workout can not be partitioned. You must compete all pull ups before moving into push ups etc.
    You can break it into sets of 5/10 reps but must complete one movement before progressing to the next.

  • Clean Technique Workout

    Slow motion + Normal speed
    -Clean pull
    -Clean high pull
    -Power clean
    -Squat clean

  • Whitten Workout

    "Whitten

    Metcon (time)

    5 Rounds for time:
    22 KBS 32/24kg
    22 Box jumps 24/20”
    400m Run
    22 Burpees
    22 Wallball shots 20/14lb

    Timecap: 45 minutes"

    "Kesäperinne Whitten.

    Harjoitus testaa maksimikestävyyttä sekä voimakestävyyttä. Tavoite on mennä aikaa vastaan.

    Räätälöinnissä voit lähteä tekemään esimerkiksi 4 kierrosta RX variaatiota.

    Toinen vaihtoehto on tiputtaa toistomäärät 15:sta toistoon. Kahvakuulan paino pitäisi olla raskaamman puoleinen. "

  • POWER SNATCH Strength

    E90s x 9

    Power snatch (2s pause knee level)
    3-3-3
    2-2-2
    1-1-1

  • Gymnastics conditioning Workout

    EMOM20
    1. 6-12 Pull ups
    2. 30-50 DU
    3. 6-12 Handstand push ups
    4. 10-15 cal row



    *Choose rep amount you can do in max 2 sets and so that you have enough time to move on to the next movement before the minute is up. Keep the rep amount same throughout the whole workout.

  • Strength Support (Upper body) 7. Workout

    3 Rounds:

    YGIG

    5 x Shoulder Press (2 sec pause at the bottom)

    YGIG

    5 x Chin Up (2 sec pause at the top)

    AHAFA

  • 21-15-9 Workout

    For time:
    21-15-9 of
    Box jumps
    Kb Swings (Russian) 24/16