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

  • Ergo bike 1000m for time Workout

    As fast as possible

  • BBC Weightlifting - Clean Workout

    A) Cleans

    EMOM for 4 minutes of:
    2 cleans @82%

    Rest 3:00 min

    EMOM for 4 minutes of:
    2 Cleans @ 85%

    B) Power clean

    Power clean, nousu ykkösillä 90% asti.

    C) Accessory:

    1.
    4-5 Rounds of:
    10 Weighted lunges, barbell on back - heavy
    15 KBS - heavy
    20 Hip extensions
    Rest 1:30 min between sets.

    *use same weights as last week

    2.
    3 Rounds of:
    Max reps pull-ups/Aussie pull-ups
    20 Banded pull-aparts
    Rest 2:00 min between sets.

  • Marcel:n kehonpainotreenit - tallenne Workout

    Strict push ups: (5 x 10) slow tempo
                                 45s rest between sets
    Then
    Bent over rows: (3 x 10) slow tempo
                                 45s rest between sets

  • Back Squat 8-6-4-4 Strength

    Back Squat 8-6-4-4

  • Front Squat 5-4-3-3 Strength

    Front Squat 5-4-3-3

  • 12.8. Strength

    WU 1 3 x 3mi:
    Ergo

    WU 2 30/30 x 8, 2 rnd:
    1) Y-pull+ press btn
    2) banded external rotation
    3) wall Angel
    4) lapaveto

    Every 2min x 5:
    Bench press 8-8-6-6-4

    Every 1,5min x 12:
    1) 10-12 biceps curl
    2) 8-12 Z-press
    3) 15-20 push up knee down
    4) 10-15 banded triceps push down

  • OPTIONAL Workout

    2-3sets:

    8+8 reverse lunge
    8+8 Db row

  • WOD: Teamwork Workout

    In teams of 4 - one pair works, one pair rests, change workers E2MOM, divide work anyhow.

    a) AMRAP12:
    10 sandbag over shoulder
    10 syncro burpee
    20 C2B / 40 pull up

    b) AMRAP12:
    20 syncro db snatch (22,5 / 15)
    20 double box get over (120 / 100)
    40 DU / 80 SU

    c) AMRAP12:
    30 / 22cal bike / ski erg
    30 syncro sit up
    60 KBS (24 / 16)

    Result: 1 point for a completed movement (so 3 points for a full round completed).

  • Conditioning Workout

    5x4min AMRAP, 1min rest
    40 DU
    20 steps walking lunges
    10 pull up/ ring row
    5 devil press @2x20/12.5kg

    continue next AMRAP where you finished last

  • Kettlebell Workout

    A)
    Every 2:30 x 4 rounds
    lateral box step ups x 6 reps/side
    dbl KB Z press x 10 reps

    Every 2:30 x 4 rounds
    single leg crossbody deadlift x 6 reps/side
    dbl KB bent over row x 10 reps

    B)
    5 sets
    2 min. work / 1 min. rest

    3 burpees
    6 double KB snatch@2x24/16 kg
    9 air squats

    Goal: 2+ rounds each interval
    Pick up where you left off last roundP