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

  • Partner WOD Workout

    For time with a partner:
    Row 150 calories (sub 120 cal bike)

    Then into:
    100 TTB*
    * one person works the other hangs on the bar.

    50 synchronized bar facing burpees

    • work must be done in that order.
    • can split up the calories however you like but all must be completed before moving on to TTB
    • sub TTB for hanging knee raises

  • 11042016 Workout

    WL
    Snatch
    A. Work up to a heavy single from above the knee
    B. Work up to a heavy single from below the knee
    C. Work up to a heavy single from the ground

    Conditioning
    "Nancy"
    5 RFT:
    400m Run
    15 OHS

    Stamina Condiitoning
    EMOMx10:
    Odd: 5 Kipping HSPU
    Even: 10 Wall Balls

  • Endurance Workout

    • 2 Interval of:
    Run 20:00 @ 85-90% MHR
    5:00 rest between interval

  • hang cluster ja pistoolikyykky Workout

    For time
    15-12-9

    -hang cluster 60/40 kg
    -pistol squat alternate legs

  • 3 rounds Workout

    3 Rounds: (Not for time)
    10 Clean and Jerks, (60/42.5)
    400m Run

  • Superkids 10-13 v WOD Workout

    5 kierrosta aikaa vastaan

    6 x devils press
    6 x varpaat tankoon

  • Pull up programme Workout

    A:
    4 attempts to find 1RM weighted Strict Pull Up

    B:
    4x4 Strict Pull Ups @ 50%

    C:
    Tabata Strict Pull Up

    Core Complex!

  • Accessory wod Workout

    5 rounds:
    100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
    50' DB walking lunge (DBs at sides)

  • Työntö Strength

    5x1 työntö

  • Työntö 7x1 Workout

    Clean & Jerk,

    Tekniikkaa + 7 min EMOM

    Joka alkava min 1 työntö x 7