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

  • 2-position Snatch Strength

    WEIGHTLIFTING (3/3)

    2-position Snatch (above/below the knee). Every 90-120sec x9

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE 4

    Add 2,5-5% compared to last week.

  • Warm Up Workout

    3min
    Practice du
    12min ajan
    250m Erg
    15m Bearwalk
    8 Inchworm
    10 Kipswing on the bar

  • Intevals Workout

    1) EMOM x8
    row
    2) EMOM x8
    echo
    3) EMOM x8
    ski

    (alternate minutes easy&fast, rest 2min between emoms)

  • Warm Up Workout

    3min general wu
    then
    10min for quality
    1min erg/jog/su
    10/10 Deadbug
    8/8 ring row
    10 scapula push up

  • Pari WOD Workout

    30min amrap

    Row 40cal

    30 KB snatch 16/12kg
    20 pushups
    30 situps

    Toinen soutaa ja toinen tekee liikkeet!

  • Conditioning Workout

    For time:
    10 Muscle Up
    25 Thruster @ 35/25kg
    1000m Row
    25 Thruster
    10 Muscle Up

    TC 12min

  • WOD 1 Workout

    Emom 15
    min 1 - legless / normal rope climb x 1-2 rep or strict chin up x 4-6 reps
    min 2 - HSPU (strict or kip) x 6-8 reps
    min 3 - Strict Toes to bar x 6-8 reps

  • 5 Rounds for quality; Workout

    10/10 KB row 32/24kg
    10 Lu Raise
    8 Strict Pull Up
    8 Strict HSPU
    1 Min Rest

    TC 18 Mins

  • Accessory work Workout

    4-5 rounds
    3-5 box jumps
    20-30 mountain climbers
    3-5 tall kneeling jumps or burpees (sharp)
    rest 1-1.5 min

  • 11.12.2020 Workout

    Total reps all three AMRAP :

    AMRAP 6 minutes:

    3 Power Snatch 55/37,5kg
    15 Wall Balls 9/6kg (20/14)

    Rest 2 minutes before...

    AMRAP 6 minutes:

    20 Box Jump 60/50cm
    12 Toes to Bar
    9 HSPU

    Rest 2 minutes before....

    AMRAP 6 minutes:

    50m DB Front Rack Lunges 22,5/15kg
    20 DB Devils Press 22,5/15kg
    10 Bar Muscle Up

    Omatoimi :

    5-7 minuuttia vapaa Ergo. Sen jälkeen osio kerrassaan liikkeiden läpikäynti.

    Ensimmäinen AMRAP

    3 Kierrosta kuormaa lisäten:
    3 x Power Snatch
    10 x Wallball

    Toinen AMRAP

    3 Kierrosta:

    5 Box jumps
    5 TTB - Hanging Leg raise - Hanging Knee raise
    5 HSPU - ABMAT - ABMAT + linttejä + Etunoja punnerrukset

    Kolmas AMRAP

    Liikeet kertaalleen:

    Lunge 10m
    4 Devils press
    BMU - C2B - Kipping Pull Ups - Strict Pull Ups

    Lunget ja Devils pressit yhdellä käsipainolla.