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

  • Homework Workout

    1 x 1000m Jog
    1min rest
    2 x 500m moderate/fast
    1 min rest between each

    1 x 800m Jog
    1min rest
    2 x 400m moderate/fast
    1 min rest between each

    1 x 600m Jog
    1min rest
    2 x 300m moderate/fast
    1 min rest between each

    1 x 400m Jog
    1min rest
    2 x 200m moderate/fast
    1 min rest between each

  • Fabio33 Workout

    2 rounds for time:
    33 cal row
    33 db snatch (45)
    33 box over jumps
    33 sit-ups
    33 american kbs
    33 double under
    33 air squat
    33 wallball (20)
    33 burbee

  • Workout Workout

    EMOM X 20 MINUTES:
    - min. 1 - 10 DB Clean and Jerks
    - min. 2 - 10 DB Front Squats
    - min. 3 - 10 Alternating 1-Arm DB Snatches (5/side)
    - min. 4 - 10 DB Reverse Lunges (5/side)

    • Weights should be light enough to stay unbroken but heavy enough to be very challenging (8/10 effort on a scale of 1-10).

    • Add 1 rep per round to each movement every time you complete the reps unbroken.

  • clean & Jerk 1 RM Strength

    clean & Jerk 1 RM

  • Workout description Workout

    Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

    The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

    The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.

  • 30/05/2017 2 Workout

    2-20 in 2s.
    Strict ring dips, 1.5 pood American Swings.
    Nice double games that👍

  • Power Jerk 5 Sets Strength

    3x3, 2x2 Power Jerk

  • 100 Burpees for $100 Workout

    Morning, 20 Burpees

    Evening, 100 Burpees

  • Run Progression (300) 2miles Workout

    2 miles
    20 Pull ups
    50 Push up

    TTB: 13:18

  • core Workout

    3 x

    max aika L-sit
    max aika straddle sit (pehva maassa, jalat levällään irti maasta)
    max aika mittarimato extensionissa

    lepoa tarpeen mukaan