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

  • 30 min soutu Workout

    30 minuutin soutu

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    HR 129/154
    6.5 km
    7.11 min/km

  • Yoke carry Strength

    Yoke carry
    2x10m
    Max load in 15min

  • Football 10 Strength

    A: deadlift 5x5, Bygg upp till tung 5a
    B: Strict chin ups 3xMax
    C: 12min emom
    Odd: Amrap renegade bike for cal
    Even: 15x rkb swing
    D1: Nordic hamstring curls 2x5
    D2: Weigjted wrist dorsi flexions 2set/arm

  • Weightlifting Clinic 11.11. Workout

    WU AMRAP10:
    15/10 cal row
    10 KB Deadlift
    8 Burbee

    5 rounds:
    1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
    (rest 2min between sets)

    For time:
    50/35 cal Row
    50 Kettlebell Box Step-overs (24/16kg)

  • Anderson Front Squat 6x5 Strength

    Build up to a heavy set of 5 reps
    Pins slightly above parallel

  • Football 28 Strength

    A1: Front squat 5-3-1-1-3
    A2: Strict Hspu 5x5@30A1
    B: Dips 3xMax
    C: oh triceps extensions 2set

  • Front Rack Carry Cirquit for three Workout

    15' AMRAP

    Alternating between:
    - Front Rack KB carry
    - Static Handstand
    - Hanging from bar.

    One athlete carries two KB's and when they're tired you switch places.

    Everyone does 5 burpees at every switch.

    Result is the total distance of KB carry.

    You can add more athletes into the mix by adding a heavy DL hold and other equivalent static movements into the mix.

  • TTP Strength 10.12.2016 week 3/6 Strength

    120 min
    WU for 10 min

    1.Weightlifting
    Jyrkin kanssa nostelua
    A. Split jerk, 1/2 split
    3x25 3x25 3x30 2x35 2x35
    B. Clean & jerk straight from ground
    2x35 2x35 2x40 2x40

    B. SPP Snatch – complete as many reps as possible in 20 minutes of:
    10 snatches @ 60% - 32.5
    Rest 1 minute
    10 snatches @ 70% - 37.5
    Rest 1 minute
    10 snatches @ 75% - 42.5
    Rest 1 minute
    10 snatches @ 80% - 45
    Rest 1 minute
    Max rep snatches @ 85% - 47.5
    Note. This is anyhow (muscle / power / squat clean all acceptable). Use the rest period to load the barbell to next weight

    Result: 7 reps @ 47.5 kg (previous result 9 reps) - many fails today, lifts felt heavier than usual

    2.Strength

    A. Front squat – 5 x 4 @ 80-85%, rest 3 – 5 minutes between sets.

    B. Alternate (changed)
    B1. Stationary dips - 12 / 10 / 8 / 6
    B2. GHD hip extension - 4 x 10

  • Heart Racer 💪🖤🥁 Workout

    Semi Heavy Cluster (~70% 1RM)
    30 min AMRAP
    Every lift starts from ground with no motion, no bouncing is allowed! Preferably re-grip after every rep.

    🤯 YEAH, SUUUUCK IIIIIIIT!!! 🤣

    You should estimate the reps to min 20 max 60 in this time.

    Third failed lift is DNF -> concentrate on your setup and pace and skill.

    In 30 mins there should be no hurry. If you lift less than 30 reps you should address your mobility and skill or conditioning. If you claim to lift more than 60 reps you don’t want to hear this: you are WEAK 😆 (or you have a questionably well tuned engine...)

    Result is kg-volume
    (bar weight in kilos multiplied by reps)

    Movement example: