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 11/09/20 Workout

    EMOM 10' OF:
    1 SNATCH ( ANY STYLE ) 60/40 40/25
    20 DU OR 60 SU

  • Weightlifting Metcon Workout

    • For Time:
    BB Thrusters 30 reps
    BB Power Snatch 30 reps
    BB Overhead Squats 30 reps
    @ 50/35Kg

  • AMRAP 7min. Workout

    10 Power snatch (w/ db: 22.5/15kg)
    3 Ring Muscle-ups

    • Ohjeistus:
    • Käsipainon tulisi olla sellainen, että kykenet pääasiassa tekemään sarjat aina putkeen.
    • Skaalaa tarvittaessa Ring MU toistoja 2:een tai 1:een.
    • Voit myös vaihtaa liikkeen Bar MU:hun tai C2B + Push up complexiin.

  • Kotitreeni WOD Workout

    16min. emom
    1. 6-10 burpee over object
    2. 10-15x KB/DB DL
    3. 10-15x goblet squat
    4. rest

  • 13.3.2020 Workout

    2RFT:

    4 Snatch 55/35kg
    22 Box jumps
    4 Snatch 55/35kg
    22 WB 9/6kg

  • Warm up Workout

  • 10.9.2020 WOD Workout

    Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
    7 x ( 1 + 1+ 1) x 50% - 60%
    Send off 1:30

  • SPCOM19022020 Workout

    A. Warm Up
    3 Rnd
    10 DB Box Step Up (peso leggero)
    10mt HS Walk a muro
    Run 200m/row 300mt

    B. Forza
    EMOM 8'
    3 Power snatch @75-85%
    Drop and Reset

    C. For Reps
    AMRAP 12'

    3 DB Box step over (peso alto)
    3 Thrusters 45/25-30kg
    6/6, 9/9, etc..
    ogni set 15v-up

    WOD ENDURANCE

  • This is Sparta Workout

    In Teams of 4

    AMRAP 6:
    Buy in:
    2 x 7 wheelbarrel walk
    Then:
    - single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

    Score: Total Reps

  • 29.12.2020 Workout

    Leebeni.