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

  • 9/22/20 Workout

    Warm up(8)
    2 rds
    20 jax
    10 plank taps
    20 heels to rear
    10 side lunge

    WRK(24)
    WRK 4:00 REST 2:00 x4
    8 pull ups/ring row/upright row
    8 hrpu w/shoulder tap
    8 db/kb/bb straight leg deadlift
    24 db hopovers

    Finisher
    50 round the world
    1:00 hamstring stretch

  • Bootcamp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Toe touches
    Spider-Man lunge

    Then 3 rounds
    0:30 bar hang
    5 barbell strict press

    Push press
    EMOM x 6
    5 reps

    WOD
    8 min AMRAP
    10 knee raises
    10 BB push press
    10 box jumps
    20 hollow hold flutter kicks

    Rest 3 mins

    2 rounds
    2:00 max cal row
    2:00 max burpees

  • 230820 Workout

    5 rounds (2 min break between rounds)

    Amrap 3
    15 wb
    20 cal row
    Max kb swings

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90%

  • B3. Back Squat 1 Workout

    3 x 3 @ 76-80%

  • HOME WORKOUT 190520 #1 Strength

    CLEAN & JERK

    8x3 Single arm DB Squat Clean & Split Jerk (L+R)
    Rest 2min btw sets

  • WOD Workout

    3RFT
    100 dubs
    50 push ups
    25 deadlifts @ 40% 1RM

  • For time Workout

    Work 2min. / Rest 2min.:

    50 Devil’s Press (2x22.5/15kg)

    • Start every 2min. work with a Row or Bike 12/9 cal (Buy in) And then... Max Devil’s Press

    (Max 6 rounds)

    • Ohjeistus:
    • Suorita 50 Devils pressiä mahdollisimman nopeasti.
    • Joko tempauksella tai rinnalleveto + työntö.
    • Työskentele aina 2min. ja lepää 2min.
    • Jokainen 2min. alkaa aina 12/9 cal (Buy in) soudulla/pyörällä, jonka jälkeen loppu aika tehdään Devils pressejä.
    • Tulos on kokonaisaika, kun 50 toistoa tulee täyteen tai toistomääriä, mikäli ei ehdi loppuun saakka.
    • Suorita maksimissaan 6 kierrosta.
    • Skaalaa tarvittaessa kuromat/toistot.

  • C&j complex Strength

    6 rounds
    Hang power clean & jerk + Clean&jerk

  • Weighted Pull up Strength

    4x6
    Rest 2min.