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

  • DB Press 3*5 Strength

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  • Deadlift 3*5 Strength

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  • OPTIONAL ACCESSORY Workout

    2-3sets:

    20+20s copengahen plank / or 30+30s side planks
    10+10 kb front rack reverse lunge

  • EXTRA Workout

    Extra:
    Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
    Pick a weight that is challenging for 20-30m efforts.

  • Clean&jerk Workout

    Squat clean+touch and go split jerk
    Sarjat:
    1+5
    1+4
    1+3
    1+2
    1+1
    Kirjaa kommentteihin painot

  • 13.12.2022 AMRAP 12 Workout

    ** AMRAP 12**

    8 Devils Press
    0:30 Handstand Hold ( 1 Rep )
    10/8 Cal Bike Erg

  • Weightlifting Workout

    A:
    Skill Primer
    Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

    B:
    Tempo Snatch & Snatch
    (8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

  • Pack 3.4 Accessory Workout

    E2MOM 3
    3 high box jumps OR max height WB

    3 rounds
    8 straight leg DL
    12 bent over row
    rest 1min between rounds

  • Torstai 27.10.22. BASIC Workout

    Treeni 2
    Warm Up
    2 sets
    1.5 min cardio machine
    20m bear crawl
    5+5m monkey crawl
    3 inch worm with push ups
    6 wall squat
    12 walking lunges
    15-30sec Active Hanging

    Gymnastic
    For Quality 15 minutes
    3-4 sets
    15-30 seconds of each hold and rest 20-40 sec bwn
    Ring Dip Hold
    Chin Over Bar Hold
    Wall Walk Hold
    Goblet Squat Hold

    Metcon
    15 min AMRAP
    6+6 single arm db snatch
    6+6 single arm db oh walking lunges
    6-12 push ups (depending your ability to do them, choose "harder" way to do them)
    12/15 calories of row/ski/run or 10/12 cal air bike

  • Tiistai 25.10.22. BASIC Workout

    Treeni 1
    Warm Up
    With Cardio Machine
    3x40/20/10s , rest 20s bwn
    then band pulls + hip activation
    then some short barbell warm up of your choise

    Clean&Jerks(15-20 mins)
    build to heavy 2 reps, starting at light weight. Go every 1-2 min.

    Emom 9 / 3 min rest and 6 min emom same movements

    min 1 - Row or Air Bike x 20 seconds @fast pace
    min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
    min 3 - KB Swings x 8-12 reps