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

  • Clean & Front Squat Complex Strength

    20min to find max weight in following complex
    1x Squat Clean
    2 x Front Squat
    Rest as needed.
    If you find your max early, continue to the end @70% from your max for day.

  • Wod Workout

    3 rounds for time
    10 thrusters 40/30kg
    15 box jump
    25 double unders

    Time cap: 9 min

    Skaalaus:
    box jump/box step ups
    Double unders/single unders 50 reps

    Tämä on spurtti joten valitse sellaiset painot jolla pystyt tekemään kaikki putkeen. Go fast mutta pidä liike laadukkaana!

  • 10min amrap: 10 kk c&j / 10 b-o-jump Workout

    10min amrap:

    • 10 kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg)
    • 10 box-over-jump (N 50cm / M 60cm)

  • Front squat + Back squat Strength

    3 Fs + 6 Bs x3 (rest 3-4min)
    (85-87.5%/fs 1rm) --> 3 weeks

  • Magic 3 Workout

    Working in Pairs: YGIG
    (30Min)
    3 Min AMRAP: Box Jumps
    2 Min Rest
    3 Min AMRAP: Farmers Carry 2x32/24
    2 Min Rest
    3 Min AMRAP: Jump Lunges
    2 Min Rest
    3 Min AMRAP: Push Press 20/15Kg
    2 Min Rest
    3 Min AMRAP: Row Cals
    2 Min Rest
    3 Min AMRAP: Max Burpees
    2 Min Rest

    Post total reps

  • Reverse Muscle-Up Progression Workout

    • False Grip Bent Arm Hang

    Use following template: (seconds)
    3x12, 5x12, 3x24
    4x24, 4x36, 5x36
    4x48, 4x60, 5x60

    For Quality

  • Upper body strength Workout

    4 rds for gains:

    5 reps Heavy Ring rows with tempo 3 sec down, fast up, 3 sec pause at the top
    Rest 1 min
    5-10 reps tempo push-ups 3 down, 3 sec pause at the bottom and top.
    rest 1 min

    -advanced can use box under feet for the rows and plates under hands for push-ups.

  • Juuson 30's WOD Workout

    Juuson 30's WOD, 3 rounds for time
    time cap 12 min

    30 box overs
    12 pull ups
    3 deadlift 120/80 kg

  • Yale Rowing Barbell Test Workout


    Everyone gets 45/35lb barbell. Extra people double up two dumbbells of similar weight. Stagger accordingly in gym space.
    Barbell (dumbbells) cannot touch the floor once circuit begins!
    !!!Bent Over ROW Can be done at any time as Emergency Save Exercise!!!
    Resting bar on knees OK if in dire need.

    1 Floor Touch = .2 Curve or 10 burpees after circuit.
    6 Exercises straight x 1min each, no breaks x 2-3rounds (until class runs out). Original workout lasted 60min with no put downs.

    1. Bicep Curl / Or Narrow Grip High Pull
    2. OH Strict Press
    3. Clean and Press
    4. BB Back Squat (ouch)
    5. Thrusters
    6. Straight arm sit-ups (push bar to overhead position) / Or leg raises/ or candlesticks

    Remainder of class (send anyone with penalties off to run or burpee after)

  • Single leg deadlift with barbell 3x8 reps/ leg Strength

    Single leg deadlifts with barbell
    3x8 reps /side
    -fast up slower down tempo
    - moderate weight increase the weight in every set.
    -after each leg 30 sec hollow hold. Scaled bent leg hollow hold.