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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • dirty work Workout

    For Time:
    100 cals assault bike

  • AF #masu Workout

    AF WEEK 9, Day 1 TEST WEEK

    CONDITIONING:

    AMRAP10:
    15/12cal Ski
    10 Box over Jump 75/60cm
    5 Devils Press

    RPE 4.
    Target: 3+ rounds. Sustainable ski, consistent box overs and unbroken devils presses. Rest a little between movements. The taller box sets the pace.

    Rxd: 2x22,5/15kg.
    Masters: 2x15/10kg

  • Superkids 10-13 v voima Strength

    Joka alkava min 12 min ajan

    1 x c&J, AHAP

  • Snatch 28.8 Workout

    Snatch
    A. 5x2+3 Snatch+ Hang snatch
    B. 5x2+4 Snatch + OHS

    Amrap10 T2B 10, Box jump 20, DU 30

  • Warmup Workout

    For Time @ 75% Effort
    Run 1200m
    40 KBS 53/35lbs
    2min Ring Plank Hold

  • Front Squat Strength

    5 sets:
    5 Front Squats @by feel
    - Focus on form and range of motion
    - Rest as needed

  • POWER SNATCH Workout

    Tuesday 24th July 2018

    POWER SNATCH

    Every Minute on the Minute x 3:
    5 Power Snatches

    Rest 1 minute, then…

    Every Minute on the Minute x 3:
    3 Power Snatches

    Rest 1 minute, then…

    Every Minute on the Minute x 3:
    1 Power Snatches

    Rest 1 minute, then…

    Every Minute on the Minute x 3:
    3 Power Snatches

    Rest 1 minute, then…

    Every Minute on the Minute x 3:
    5 Power Snatches

    Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

    Post loads to comments.
    Exposure 7 of 8

    METCON

    Tabata Row for cals

    Rest 1 minute, then…

    Tabata Pistols or Squats

    Score total reps for each tabata. Be sure to hit full depth and extension on all of your Pistols or Squats. If performing Pistols, alternate legs each rep.

    Post reps and Rx to comments.

  • 29.6.2019 Workout

    EMOM 12

    Even : 5 c2b + 5 HSPU + 10 Pistols
    Odd : 40 Du´s

  • Superkids 7-9 v & 10 - 13 v Workout

    ring skills

    -Skin the cat, levers, holds..