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

  • Superkids 10-13v EMOM Workout

    4 min EMOM:

    Joka alkava min tee 1 köysikiipeily, loppu aika täydellinen kyykkypito

  • Weightlifting Strength

    2Power snatch+2ohs 5 sets
    Snatch 6x2
    Snatch deadlift 5x5

  • Weekly Update 10 Workout

  • Prestation Lördag 15/7 2017 Workout

    Power clean 5x3 @ light to moderate weight
    +
    4 person Team wod
    24min amrap:
    1: 20 Burpees
    2: 20 Wall Ball Shots
    3: 20 Anchored Sit-Ups
    4: Rest Station
    1 person on each station

  • Hyvää itsenäisyyspäivää! Workout

    Taistele läpi:

    20 kyykkyä
    10 punnerrusta
    20 pistoolikyykkyä

    20 kyykkyä 10 sek pidolla alhaalla
    10 punnerrusta 20 sek pito ylhäällä
    20 pistoolikyykkyä 10 sek pito alhaalla

    20 kyykkyä
    10 punnerrusta
    20 pistoolikyykkyä

    Lämmittelyksi 50 burpeeta ja 50 askelkyykkyä

  • 19092014 Workout

    BBG

    1) 15 minutes to establish a 1RM Snatch.

    2) 15 minutes to establish a 1RM Clean & Jerk.

    Strength

    4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Conditioning

    5 rounds of:

    3 Rope Climbs 15′ // 3 strict pullups
    12 Ring Dips
    20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

    Rest 1:1

    Time Cap:
    (2:30 TC x 2 = 5) x 5=25

  • 13.6.2024 Juoksu Workout

    Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

    Lepo 3-5 minuuttia.

    8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

    Lepo 3 min

    800m tavoitevauhdilla.

  • Accessory wod Workout

    For quality:
    20 Strict Chest to bar pull-ups (pronated grip)
    20 Strict Wide grip pull-ups (chin over) (Pronated grip)
    20 Chin-ups (supinated grip)
    *Each time you break 5 push-ups + 10 air squats
    Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
    *Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

  • Funny Froday Workout

    AAMUPÄIVÄ:
    2 rounds:
    5 min run
    5 min row
    5 min bike
    5 min rest

    Your aim is to keep your HR @80-90% in running, rowing and bike. You should let your heart rate drop atleast to 110-120 before starting, but minium is 5 min rest.

    ILTAPÄIVÄ:

    bMu Kip Drill 5 sets of 3-10 sets.
    10x EMOM: 2 bMu

    Find your daily technical:
    1 squat clean + low hang squat clean + 2x jerk.

    Back squat:
    4x4, w/ 85%, 3 min rest.

    2-3 rounds:
    10 thruster 50/40kg
    6 High box over burpee (70cm)
    4 bMu/6 c2b
    6 High box over burpee
    10 Thruster

    3 min rest

    Thrusters should go unbroken. Scale weight if needed. bMU/C2B should be unbroken or max in 2 set. This is high output power interval.

    Accessory 2 from library.

    Jerk holds (3x 15s)

  • AccessoryWOD Workout

    EMOM20: Each minute is 30-40 sec work / 20-30 rest
    L-Sit Chin ups (Palms facing in)
    Ring Push-ups
    Hanging Lsit flutter kicks
    Wall facing handstand hold