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

  • RNT Reverse Lunge Workout

    Reverse lunges with a band pulling the front knee. On a 10 cm elevated surface, with dumbbells in farmer’s carry. Choose a proper weight. Pace 31X1.

    3 x 4 reps per leg, rest 45 sec between rounds.

  • Perjantai 7.9 Workout

    Clean and Jerk
    Alternating On the Minute x 10 (5 Rounds):
    Even Minutes – 3-Position Squat Clean
    Even Minutes – 2 Push Jerks + 1 Split Jerk

  • 27.5.2019 Session One Workout

    AMRAP 12

    Row 500/450m
    3 Legless Rope Climb
    8 KB OHS 2x24kg/2x16kg

  • 5000m row Workout

    5000m row

  • 9.7.2019 Workout

    "Sugar Daddy"
    21 Deadlifts, 400m Run
    15 Deadlifts, 400m Run
    9 Deadlifts, 400m Run
    100/70kg

  • Kehonhuolto Workout

    Olkapäät, rintaranka

  • Leukoja Strength

    6 x 6

  • Jacked gymnastics + weightlifting + conditioning Strength

    140 min

    1.Own skill
    A. HSW practice for 15 min

    2.JG PP 21.7.2018
    A. 2 rounds:
    - 10m bear crawl
    - 45s supine shoulder extension
    - 10m bear crawl
    - 20 shoulder flexion pulses with bar
    - 10m bear crawl
    - 15 x 180 crab extensions
    - 10m bear crawl

    B. Straight Arm Push / Pull, 2 rounds:
    - 3 x piked skin the cats
    - 10 x l-sit tuck press to stand (first version in video)
    - 10 x pull to closed tuck front lever
    - 60s externally rotated planche lean
    - 3 x (4 x 3s closed tuck front lever + 3s closed tuck back lever). 4 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
    - 12 controlled wall facing handstand shoulder shrugs + 12 alternating shoulder taps
    - Done

    3.Weightlifting
    A. 20 min to find 3 RM Full Snatch
    - Drop every rep

    B. Every 2 minutes for 10 minutes:
    5 Power snatches - 30 kg
    10 Pull ups
    Times: 0.54, 0.54, 0.53, 1.20, 1.29
    Pull up sets: 10, 10, 10, 5+3+2, 4+3+2+1

    4.Conditioning
    A. For time:
    15-12-9 Ball over shoulder 50 lbs
    21-15-9 Box jump overs
    Time: 3.12

  • C2 - 2000-1000-500m for time Workout

    3 rounds for time

    C2 bike 2000m
    C2 row 1000m
    C2 ski 500m

  • Swim wod 1 Workout

    5 rounds of 100m swim with 1 min. Break between rounds
    Then
    3 rounds of 200m swim with 1 min. Break between rounds
    Then
    1 round of 500m

    Score is the time it takes to swim the 500m