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

  • Bar Muscle up Workout

    Bar Muscle up

    Accumulate 30 reps

    use low bar rather than the bands

  • Stadikan Stallone -26 prep 2 Strength

    Warm-up 00:30 / 00:30 x 10:
    1) clean lift-off
    2) kip swing
    3) Hang power clean / Hang clean
    4) plank
    5) push press / split jerk

    Every 2 mins x 6:
    1 Power clean + 3 split jerk (merkkaa painot)

    Every 4 mins x 3:
    8 DKB clean & jerk (2 x 24 kg)
    8 toes-to-bar + pull up
    8 Deadlift (70 kg)
    8 burpee over bar

  • Conditioning Workout

    5 sets
    AMRAP 3 mins
    250m row/ski or 500m bike
    16 alt. dumbbell snatches@22,5/15 kg
    max rep pull ups in remaining time
    -rest 1 min between sets-

    -rest until 24:00-

    For time
    50 devil’s press@2x15/10 kg

    At 0:00 and every 2:00 complete 30 double unders.

    Time cap: 10 mins

  • 25.1.2024 EasyWod Workout

    AMRAP 20 with partner

    Row 80 Calories
    80 Kettlebell Swing
    40 Partner Sit-Ups
    80 Push-Ups
    80 Ring Rows

    Split as you like

  • 23.12 fun Workout

    30min AMRAP with partner
    1 power clean (75kg/55kg)
    3 burpee pullup
    5 box over jump (24"/20")

  • 30.12.2023 PK Workout

    Jog 50-60 Minutes @ HR Zone 2-3

  • 31.12.2023 PK Workout

    HR Zone 2

    25 Minutes Ski
    25 Minutes Echo
    25 Minutes Bike Erg

  • CF east wod 30.12.2024 Workout

    With Partner

    50 Snatch
    25 bob
    2min hang

    into

    50 thruster
    25 bob
    2min hs hold

    into

    50 c&j
    25bob
    2min L hold in hang

    into

    50 Front squat
    25bob
    2min wall sit

    RX 50/35kg or 60% snatch 1RM

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90%

  • 27.11.2023 Intervals Workout

    4 Intervals

    A1. 4-minute AMRAP

    40/32 (cal) Echo Bike
    +
    AMRAP in the remaining time
    9 Power snatches @ 35/25kg
    3 Bar muscle-ups

    A2. 4-minute AMRAP

    30/24 (cal) Row
    +
    AMRAP in the remaining time
    9 Thrusters @ 35/25kg (75/55lbs)
    3 Ring muscle-ups

    Rest 2-minutes b/t intervals

    Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

    These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.