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

  • Nanorosso 08.01.21 Workout

    For time
    21 15 9
    Ohs 42.5kg
    Ttb
    Directly in
    15 12 9
    Thrusters 42.5kg
    Ctb

  • Warm up and strength Strength

    25/20 cal bike or row

    2 rounds
    10 good mornings
    10 empty barbell deadlifts

    Strength
    Deadlifts
    E2MOM x 6
    10 reps @ 50% 1RM
    weight stays the same throughout EMOM.

  • WOD 24/10/20 Workout

    WOD ENDURANCE:
    30 BOX JUMP
    30 JUMPING PULL UP
    30 KB A. SWING 24/16 16/12
    30 ALT LUNGE
    30 KNEE TO CHEST
    30 PUSH PRESS 20/15
    30 BACK EXTENSION
    30 WALL BALL
    30 DU OR 90 SU

  • Lazy Sunday Workout

    E1mom 20

    OHS 10-12 (30kg)
    Box stepover 2 x 17,5kg db, 10
    K2e 15
    Front db squst 17,5 x 2, 10-12
    Handstand 45s

  • Aerobic work Workout

    20 min
    2 min run/1 min walk

    60 min
    Massage

  • Muscle snatch + ohs Strength

    3*2+2 reps

  • A. Silverback Primer Workout

    3 Sets:
    5 Inchworms
    15m Single Arm Overhead Carry R @24kg
    15m Single Arm Overhead Carry L @24kg
    15m hsw

  • 10.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Thursday 16.10. Strength

    Every 2 minutes, for 16 minutes (8 sets of):
    10/7 Calorie Echo/Assault Bike @ HARD Effort
    1 Power Clean @ 50+%

    Four sets of:
    6 Back Squats
    Rest 2-3 minutes between sets
    *Start at 65% and make small jumps each set.

    Four sets of:
    5 Deadlifts
    Rest 2-3 minutes between sets
    *Start at 65% and make small jumps each set.

    Against a 3 minute clock, perform as many reps as possible of:
    500 Meter Row
    Max Box Step Ups (20") in the remaining time.
    Rest 60 seconds between sets and repeat for 4 total sets.

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 20
    - BCTB x 30 (singles)

    2.WL
    A. Every 90 s x 4
    1 Snatch pull
    1 Snatch below the knee
    1 Snatch above the knee
    1 OHS
    - x 75-80 %
    - 42 42 44 44 kg

    B. Consistency work for snatch:
    Every 40 s x 10 (for 5 minutes)
    3 TNG Snatch
    - x 60-65%
    - 35 kg

    3.Strength
    A. 3 sets of:
    8+8 Reverse back rack lunges
    - New set every 3 minutes
    - 50 kg

    B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
    * After each set do: 15 GHD sit ups