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

  • Rowing intervals Workout

    4 Rounds, every 10:00, row 1000m for time. Score is total time without rest periods.

  • Open 18.2 Workout

    Workout 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 50-lb. women use 35-lb. dumbbells

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

  • 4 x 3 min töitä ja 1 min lepoa Workout

    4 x 3min, 1min lepo

    max toistot leuanveto/rinta tankoon, katkeamaton mukava sarja
    8-10 thruster, kevyehkö paino
    max cal laite jäljellä olevassa ajassa

  • Find Back squat 1rm in 30 min Strength

    It's time to max out!

    Löydä 30 minuutin aikana oma takakyykyn ykkösmaksimi. Ota itsellesi varmistaja (t) ja tee ennätykset. Muista merkitä tulos ylös sillä tulet tarvitsemaan sitä ensi syklissä.

    Huom: jos muistat aiemman tuloksen niin nakkaa se kommentteihin ;)

  • Seated box jumps Workout

    Seated box jumps
    6x3r
    Go every 60s.

    -What?
    The seated box jump is a variation of the box jump that eliminates the assistance of a countermovement.

    -How?
    Sit on a small box in front of a taller box. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be best minimized by leaning forward as needed to feel balanced on the feet and using this as the starting position after a static hold here. The seated box jump can also be done by lifting the feet, then planting them aggressively and immediately driving up into the jump as a low-level variation of a depth jump.

    -Why?
    The seated box jump is a way to train jumping with concentric-only motion—by removing a countermovement, the assistance of elasticity is eliminated.

  • 13.11.2021 Bench Press Strength

    Bench Press

    2 x 6 x 75%
    2 x 4 x 80%
    2 x 3 x 85%

    Btw sets 5 Strict Handstand Push Ups

    Sendoff 3:30

  • Conditioning Workout

    KB D.T
    3 rounds each
    YGIG / Round

    12 Deadlift
    9 Hang power clean
    6 Shoulder to overhead

    *1round = both arms

    TC 11min

    @ 24/16kg

  • 20.10.2021 ( C & J + DU´S ) Workout

    EMOM 14

    Even : 1 x Clean & Jerk. Climbing Heavy
    Odd : 30 Double Unders

  • Wendler 5-5-5+ deadlift Strength

    Deadlift 5x65%, 5x 75%, 5+@85%
    Count the percentages from 90% of your 1 rep max

  • Tanko ylös ja kyykylle Workout

    Every 90s for 15 min, switch between A & B.

    A: 3 front squats
    B: 6 back squats.

    Barbell must be taken from ground. 60-70% of C&J max - or slightly challenging weight.