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

  • Jerk Strength

    Five sets of
    Jerk x 3 reps 75-80%
    Rest as needed

  • Prestation och dagens WOD Lördag 3/6 2017 Workout

    Partner WOD
    200 Wall Ball Shots
    600 Meter Overhead Carry (45/25 lb plate)
    200 Push-Ups
    600 Meter Overhead Carry (45/25 lb plate)

  • back squat wawes 2*(3-2-1), heavy single Strength

    back squat wawes 2*(3-2-1), heavy single

  • Cluster + 2 split jerks Strength

    Find your daily max for Cluster + 2 split jerks

  • Legs are for Tuesday 04 Workout

    A. Clean Grip Pulls 5 x 2
    95% 100% 105% 110% 110%

    B. FS 8 x CUST + new Max Rep
    8 – 5 – 3 – 2 – 1 – 1 – 1 – 1
    45% 55% 65% 75% 85% 90% 95% 100%

    C. FS 5 x 2
    85%

    D. 3 each side Reverse Lunge
    2 DL 90%
    3 Gluten Ham raise
    Repeat 4 times

  • Basic conditioning Workout

    Total of 2 rounds (12min AB & 12min Skillmill):

    3x
    1min Assault bike (moderate)
    1min Assault bike (easy)

    Then
    50 Abmat sit-ups
    50 Back ext.

    Rest 2min

    3x
    1min Skillmill run (moderate)
    1min Skillmill run (easy/walk)

    Then
    50 Abmat sit-ups
    50 Back ext.

    Rest 2min

  • EMOM 12' + 10' + 8' Workout

    EMOM 12'
    O: 40 double-unders
    E: max time hand stand hold unbroken

    2' rest

    EMOM 10'
    O: 40 skips for each leg
    E: max effort HSPU

    2' rest

    EMOM 8'
    O: 10 burpees thuck jump
    E: max effort HSPU strict

  • Corekaasupuuhastelua Workout

    3 kierrosta:
    GHD x8
    Ski 16cal
    Voimapyörä x 8
    Ski 16 cal

    3 kierrosta:
    GHD kylki x 8
    Ski 16cal
    Voimapyörä x 8
    Ski 16 cal

  • Strength Strength

    1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 15

    1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 15/arm

    • REST 1-2 MINUTES B/T SETS

    • This is a high rep range for both of these movements. Pick a weight that allows you to maintain the 2 seconds down tempo each rep and complete all 15 reps unbroken.

  • A.M Fasted C2 HIIT Workout

    1000m row (easy, warm up)

    Jump Rope Work
    100 skips/10 sec rest (3x)
    100 single leg skips/10 sec rest (3x)

    C2 Sprints, 8 rounds
    30:30