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

  • Grunt Strength

    EMOM 8'
    1- 8 DB Bench Press
    2- 8 Dbl KB Squat

    "YODA"
    5 rounds of
    12 Y-Pull (ring)
    12 OHS DB (6-6) @22,5/15kg
    12 DB row (6-6) @ 30/25kg
    12 Alt DB split Snatch @22,5/15kg
    -Every 2 mins 2 Devil Press-
    TC: 25'

  • Day at the farm Workout

    3 rounds of
    - 10 KB Snatches 20kg
    - 30 Wall Balls
    - 10m Farmers walk 60kg on racks (30 per hand)

  • Lördag 8/2 2020 Workout

    Strict pull ups 3xMax
    +
    Partner Wod
    500/400-400/320-300/240-200/160-100/80m row/each
    Partner must rest in Wall sit. If the Wall sit is broken before the rowing is done 10 burpee penalty/each before the rowing can continue.

  • Squat clean & push press Strength

    From 60% Of 1 RM to heavy (not max)

  • Ship Workout

    7 Squat Clean 95#
    8 Burpee Box Jumps 20"
    9 rounds

  • Tire Flips Workout

    5 rounds:
    10 tire flips
    15 pushups w/feet on tire
    5 bleacher runs (run to top of bleachers and down equals 1 run)

    Subbed two flights of stairs up and down for 1 bleacher run

  • Daddy’s Evening Yoga 2 Workout

    50 x Kb Swing
    50 x Kb Snatch
    50 x Kb Front Squat
    60 x Kb Row
    50 x Push Ups with Kbs
    60 x Kb Shoulder Press
    50 x Sit Ups Anchored with Kb

  • Aerobic work + Jacked gymnastics + conditioning Workout

    Morning: 30 min
    1 min walk/1 min run
    117/145
    6.55/4.18 min/km

    Evening: 130 min
    1.JG PP 3.8.2018
    A. 3 rounds:
    - 8 unbroken Turkish get-ups on each side
    - 20 reps of each LYTP variation
    - 20 band pull aparts
    - 1 round of Gymnastics Swimming

    B.2 rounds:
    - 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12
    - 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12
    - 15 GHD side crunches on each side

    2.Own skill
    A. Butterfly pull up practice for 30 min
    - Drills
    - Attempts, in sets of 3, x 12 sets

    3.10 minutes of HS Walk practice
    - Painonsiirtoharjoituksia sivusuunnassa sekä etu-takasuunnassa

    4.Strength
    A. 5 sets of:
    10 Z-press w/ DB - 15 lbs
    20-30s Handstand hold - 30 s. nose to wall
    Rest 90s

    5.Conditioning
    A. 4 rounds for time:
    20 Alternating DB snatches - 30 lbs
    50 Double unders
    Result: 7.44
    Rounds: 1.52, 1.58, 2.01, 1.53
    172/184

  • EASYWOD 18012020 Strength

    Kyykkytekniikka

    Valakyykky tekniikka, 3 x 5

  • Ninjat 14-16v WOD Workout

    6 x E2MOM

    3 x man maker (2x35-50lbs)
    5 x deadlift (aloita n. 60-70%, lisää painoa joka kierroksella
    10-12x toes to bar

    (yhteensä 18 min)