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

  • Floor press 3x10 AHAP (3 sec tempo) Strength

    Floor press 3x10 AHAP

    -3 sec tempo down every rep.
    -rest 90 sec

  • 10EMOM - 3 position clean Workout

    10 min EMOM - 3 position clean

    High hang clean
    Hang clean
    Clean

    Pidä kilot maltillisina, laadukkaita toistoja. Voit nostaa kilomääriä omaan tahtiin.

  • Every 90 sec Power Clean 3 reps x 6 sets @75% Strength

    Every 90 sec Power Clean 3 reps x 6 sets @75%

  • Partner workout Workout

    Partner wod:

    90 seconds rounds x 5
    30 sec double KB front rack hold @heavy weight
    max calorie row with remaining time

    rest 90 seconds
    -other one working, other one resting
    -both will do 5 rounds so workouts lasts 15 minutes
    -score is calories together from every round.

  • 161230 Strength

    Hang squat snatch 1-1-1-1-1-1-1 reps

  • 12 Min Emom Workout

    Alternate through;
    1. 10 good morning 50/35Kg
    2. 20 sit ups
    3. 12m walking Kb lunges 2x24 / 16kg (front rack or suitcase)

  • Franz, Franky, and Francis Workout

    The tale of 3 evil siblings and their fitness regimes.

    Share equip with 1 partner - circuit is solo effort (team combined at trainer disgression), 2 teams per circuit. Allot 2 racks per circuit (2 for thrusters, 2 for BB row) with machines nearby. Work around partner.
    10min cap each, 2min rest between circuits.

    1. Fran'z had the lungs of a race horse
      20-15-10
      BB Thrusters (35-85#)
      Jumping CTB Pull-ups / OR Knee to Elbows
      250-200-150 Ski

    2. Franky had legs and a core made of steel
      20-15-10
      Box Jump any height (or Step up Per leg)
      Each of Left Side / Right Side / Straight Hollow Rocks
      1.5min – 1min – 30sec Curve

    3. Francis had grip like a Gorilla
      20-15-10
      SA KB SWING 15-45lb (per arm!)
      BB Row 55-115#
      300-200-100m Row

    40min

  • Shoulder Griddle Strength 3 Workout

    Straddle Planche:
    -Scapular shrug
    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Forearm plank
    -Plank
    Use following template
    3x12s/r, 5x12s/r, 3x24s/r
    4x24s/r, 4x36s/r, 5x36s/r
    4x48s/r, 4x60s/r, 5x60s/r

    -Single arm plank
    Use following template
    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    Rope climb:
    -Incline row
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Ground row
    -Elevated ground row
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Perform all progressions with coupled mobility exercise.
    For Quality

  • Sally Workout

    Wod:

    Bring Sally up, bring Sally down (pareittain, kaveri varmistaa)

    RX 60/40 kg. Valitse tähän mieluummin pykälän liian kevyt kuin liian painava.

    What is this? Just google it :)

  • 8 rounds: Workout

    20sec Burpee,
    10sec rest,
    20sec TTB,
    10sec rest