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

  • Friday Workout

    Front Squat + Split Jerk

    6 Sets

    3 Front squat + 1 Split Jerk 80% of split jerk

    Snatch Grip Behind the knee push press

    5x3 Heavy as for allows. no max

    Workout

    9 Amrap

    12 Double KB Russian Swing 24/16kg
    9 KB Push Press
    6 Bar Muscle up

    Rest 10

    For Time

    30 KB Snatch 15 each side 32/24kg
    30 KB OHS 15 each side
    20 Bar Muscle up

    "SUPERHERO"

    3 x a week minimum

    5 Rounds Quality

    20 Hollow Rocks
    :45 Wall Squat hold 90*
    TKE (terminal knee extention) 12 each side
    L-Sit Single Arm Db hold over head
    30 light band pull aparts smallest thin band.

  • 7 rounds Workout

    Not for time:
    Run 400m
    8-15 T2B (UB)

  • 20 min AMRAP Workout

    Partner workout ygig;
    16 Ring dips
    20 t2b
    100 double unders

  • In wod Strength

    3rm thrusters

  • Valakyykkyjuttuja Workout

    Superkids

    4 kierrosta aikaa vastaan

    8 m vala-askelkyykky
    8 hollowtaitto jalat pallon päällä
    8 valakyykky
    1 min tauko

    Ninjat

    4 kierrosta aikaa vastaan

    16 m vala-askelkyykky
    12 hollowtaitto jalat pallon päällä
    10 valakyykkyä
    1 min tauko

  • Dip Progressions Workout

    Dip Progressions
    -Incline push-up
    -Push-up
    -Pseudo blanche push-up
    -Bench dip
    -Negative parallel dip (1=10s descend)

    Set and rep scheme:
    3x1, 5x1, 3x2
    4x2, 4x3, 5x3
    4x4, 4x5, 5x5

    Stick with one progression until you reach 5x5r set on it.
    Move to next progression and start over.

  • Tiistai 29.5 Workout

    Midline
    Accumulate 2 Minutes in a L-Sit on Parallettes
    *Every break – 15 Empty Barbell Good Mornings

  • GHD sit ups Workout

    75 GHDSU (not for time)

  • Squat/row/climb Workout

    For time
    50-40-30-20-10 - Air squat
    25-20-15-10-5 - Barbell row 50kg/35kg
    5-4-3-2-1 - Wall climb

    Scale up Wall climb with (deficit) Strict HSPUs if appropriate.
    Timecap: 16min

  • Batman Workout

    For time:
    1 to 10
    Deadlift (100 kg/ 70 kg)
    10 to 1
    Pull up

    Time cap 25 minute