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

  • The Green Mile WOD Workout

    20 min AMRAP:

    Weighted Box Step-up, 35/25 lbs - accumulate as many reps as possible over 20 minutes

    @ 2:30 - Run, 200 m, then back to Weighted Box Step-up
    @ 5:00 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
    @ 7:30 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
    @ 10:00 - Run, 200 m, then back to Weighted Box Step-up
    @ 12:30 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
    @ 15:00 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
    @ 17:30 - Run, 200 m, then back to Weighted Box Step-up

    Score is Weighted Box Step-up reps

  • Is a long way to the top Workout

    For time

    15 Front squat @60kg
    5 Rope climb
    20m Handstand walk
    25 Front squat @60kg
    3 Rope climb
    40m handstand walk

    TC. 30min

    Bar starts from the floor!

  • 10.9.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Jarnon ja Joonaksen lauantaitreffit Workout

    Temppuaaltoja 90s välein, hang power snatch:

    • 3 x 40kg
    • 2 x 45kg
    • 1 x 50kg
    • 3 x 45kg
    • 2 x 50kg
    • 1 x 55kg
    • 3 x 50kg
    • 2 x 55kg
    • 1 x 60kg

    Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

  • Clean & Jerk Strength

    Every 90-120sec C&J
    Double x9-12 @75-85% of 1RM.
    Drop and Go. All sets across
    (same loading).

  • Recovery WOD Workout

    10 RFT

    Row, 250 m
    Bike, 15/12 cal
    Rest 1 min

    Athlete Notes:
    Aim for this piece today is that over the course of the 10 rounds you should increase the intensity gradually. I would aim to increase the speed every 2 rounds with round 9 and 10 being the fastest.

    Accessory Work: AMRAP 10

    L-Sit Hold, 25 secs
    10 Pike Leg Lift Overs
    20 Weighted Hanging Knee Raises, pick load

    Write load in comment section

  • 6.8.2022 Warmup Workout

    5:00 Cardio

    3 rounds

    3 Hang Power Snatch
    3 SN Grip Press
    3 OHS
    3 Back Squat
    5 GM

  • Conditioning Workout

    EMOM 10
    Odd min : 12 burpee
    Even min : 12 wall ball

    Add one rep to each movement After each round. ( last round 16-16 )

    Rest 5 mins

    EMOM 15*
    1. Min : 15 Single Kb squat clean @24/16kg
    2. Min : 15 push up
    3. Min : 30 Double under / 30” amrap du

    *scale reps to fit into 45” !

  • Voimaa ja kuntoutusta 5x2 Strength

    Wups
    Availut + fyssariliikkeet

    E4 x 5
    2 x Deadlift (90-95%)

    Clean tekniikkaa
    Ylikuormaisia vetoja maasta ja hangista

    30/5 x 9, Core
    1) Hollow hold
    2) Chinese plank
    3 Rest

  • Bar Muscleup volume + abs Workout

    4 rounds of
    5-10 Bar Muscleup
    +
    5 banded lowball MU
    2 Mins rest between sets

    then
    3 Rounds for quality

    20sec L-hang flutter kicks
    200m Heavy Farmers carry
    20sec L-hang flutter kicks

    Rest 2min

    L-hang flutter kicks: