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

  • Grit Squats - Week 6B fs Strength

    В суперсерии

  • 28.11.2019 Strength

    Back Squat
    1RM

  • Warm up Workout

    • 1 rnd:
      400m Run
      4+4 Spider lunge +twist
      4+4 Up&down dog
      8+8 Active shoulders + Kipping swings

    • Run 200m

    • Mobility...

    • 2 rds:
      4-6 Thruster w/db's
      4-6 Pull ups/C2B

  • Time after Time #themash Workout

    @theprogrm Mash⁣⁣⁣⁣⁣ ⁣⁣For time:⁣⁣⁣⁣

    50 Burpee box jump overs 24/20in⁣⁣⁣
    ⁣⁣⁣⁣
    Every 30 seconds, including 0:00, perform 2 DB snatches (alternating)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    At min 10:⁣⁣⁣⁣
    15 min AMRAP:⁣⁣⁣⁣
    60 DU⁣⁣⁣⁣
    20 Single arm DB Hang power cleans (10 R / 10 L)⁣⁣⁣⁣
    20 Down ups⁣⁣⁣⁣
    20 Single arm Thrusters (10 R / 10 L)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    Directly into:⁣⁣⁣⁣
    50 DB snatches (alternating)    ⁣⁣⁣⁣
    ⁣⁣⁣⁣
    *Every 30 seconds, including 0:00, perform 2 Burpee box jump overs 24/20in⁣⁣⁣⁣ ⁣⁣⁣⁣
    For the whole workout use 1 x DB 10-22.5kg.⁣⁣⁣

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 20 m

    2.Ring muscle up
    A. Drills

    B. Every 90 s. for max 12 rounds:
    2 Ring muscle ups

    C. Every 45 s. for max 10 rounds:
    1 Ring muscle up

    Total of 40 MU

    3.Snatch + Overhead squat
    Build to heavy 1+2 for the day

    4.Snatch pull to hold
    3x3 @ 85-95 % of max Snatch
    - 52.5

    5.Accessory
    Banded march
    - 3 min of continous marching

  • FUNCTIONAL 2.4.2022 Workout

    AMRAP 15 (with a pair, split reps anyhow)

    25 DB box step over
    50 cal erg
    25 DB snatch
    50 Wall ball

  • Saksi pressi Strength

    4x6 kevyt paino
    Saksi asennosta strict press

  • Shoulder press 2x6, 2x5 Strength

    Shoulder press 2x6, 2x5

  • MAC Workout

    30 MIN AMRAP

    • 30 Double unders
    • 3 Strict Pullups
    • 6 Pushups (Good form)
    • 9 Reverse lunges (not walking)

    SCORE IS TOTAL AMOUNT OF REPS

  • Aerobic work Workout

    105 min
    Aerobic work
    15 min row/bike/crosstrainer
    Then:
    10 pike leg lifts
    5+5 single leg pike leg lifts
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches