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

  • WOD 06/04/22 Workout

  • Bring it! Workout

    21-15-9
    Snatch 40/30kg
    T2B
    Bar over burpee

    12-9-6
    Snatch 60/40kg
    T2B
    Bar over burpee

    9-6-3
    Snatch 70/50kg
    Ring MU
    Bar over burpee

    Time cap 27 Mins

    Change the weights yourself and any style of snatch.

  • Main site Friday 220708 Workout

    Complete as many rounds as possible in 10 minutes of

    ♀ 24-in box ♂ 30-in box

  • WARM UP Workout

    3 Rounds:
    40 m Shuttle run
    8 Med ball cleans (squat)

    5-10 minutes of “barbell
    yoga”
    -with a barbell do 5-10min of
    continuous movement
    -squats, lunges, presses,
    side bends, deadlifts, etc..
    -use your imagination, don’t
    only do conventional
    movements

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    Run, 1200 m
    -- then --
    12 rounds of:
    4 Strict Handstand Push-ups
    8 Chest-to-bar Pull-ups
    12 Air Squats

    Wear a 9/6kg vest!

    Goal: Sub 25 mins

    B,
    Every 1 min for 10 mins do:
    Row, 300/250 m
    Rest 1 min

    Goal: Complete the distance before each min is up.

  • Heavy deadlift 5rep Strength

    A: Snatch 10x3 @light weight, speed
    B: Heavy deadlift 5rep
    C: Leg press 3x10
    D: Standing hamstring curls 2x12/ben

  • #SLACOM26042020 Workout

    w.up
    Mobility spalla: nicolas instagram
    PVC
    2RND
    30 seconds of Downward Dog Stretch
    30 seconds of Divebomber Push-ups
    30 seconds of Inchworms
    30 seconds of Reverse Snow Angels

    EMOM 9' 3 SET
    1) 12 DB Hang clean and Jerk
    2) Run/ROW 100m
    3.) 12 Empty bar Front Squat

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 3'per 15' (5 sets):
    (Power Clean + Hang Power Clean + P. Jerk) x 2 rep

    Set 1-3 = @ 70% of 1-RM Power Clean
    Set 4-5 = @ 75% of 1-RM Power Clean

    Scoring:

    CONDITIONING
    For Time
    "TURTLE"
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m
    60 PULL-UP
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m

    Scoring:

    SKILL
    15' LAVORO PER HSPU STRICT
    LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

    Scoring:

    LAVORO AGGIUNTIVO
    TARGET: LEGS & CORE
    4 RND
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

    2 Reverse Bodyweight Power Lunge 20 per gamba

    TARGET: LEGS & CORE
    4 rnd
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Wall Sit 45"
    2 DB Golblet Squat 45"
    3 DBStanding Calf Raise 45"

    Scoring:

  • Push press and split jerk Strength

    Push press and split jerk

    Push press + Split jerk (Build to heavy 3+1 for the day)

  • Tisdag 5/1 2021 Workout

    5x500m row rest 1:1

  • 6.4.22 Workout

    40s ON, 20s OFF x24 (8 rounds total, 24min)

    -row
    -power clean @45/35kg
    - kettlebell swing @20/16kg

    40s työtä ja 20s lepoa. Yheensä 8 kierrosta. Eli ensin tehdään 40s soutua jonka jäljeen 20s lepoa ja siirtymä tangon luo. Sitten 40s raakarinnallevetoa ja 20s taukoa. SItten 40s kahvakuulaheilautuksia ja 20s taukoa ja siirtymä takaisin soutulaitteelle. Näin yksi kierros on tehty. 8 kierrosta, eli treenin kesto 24min.

    Yritä pitää suunnilleen sama toistomäärä jokaisella kierroksella.