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

  • Power-2, Goblet Squats Workout

    50 Goblet kyykkyä, keskiraskas, haastava paino

  • Upper body for quality Workout

    3 rounds for quality
    8+8 Half kneeling DB press
    8+8 Gorilla row
    30-60sec plank
    8+8 1-ARM bench press

    Rest 90-120sec between rounds

  • Bruck - 400m run/squats/jerks Workout

    WU:
    800m row

    Skills:
    squat and jerk

    WOD:
    4 RFT
    400m run
    squat (45% 1RM)--135 3 RM, did 60 bc hips really tired
    jerks (45% 1RM)--did 55 bc form sucks

    28:49

    DIZZY during the workout...prob bc all of the up and down movements

  • Partner WOD Workout

    1956 Heroe WOD - Team of 2

    AMRAP 40'

    19 Synchron Burpee over the bar
    56 Wall Ball
    10 Synchron Power Clean @90/60kg
    23 C2B/PU

  • 22.9.2020 Workout

    For time with partner

    Part 1:
    Row 60 calories. Emom 3 burpees

    Part 2:

    35 One arm Devils press 22,5/15kg. Emom 3 Wallball 9/6kg

    Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

  • Extra Credit 25-03-2020 Workout

    Barbell Curl 21s: 3 x 7 @1/4 ROM + 7@1/2 ROM + 7 @Full ROM. Rest 90s.
    +
    World's Greatest Stretch x 20s each pose

  • Tekniikka Strength

    Leuanveto

    Maksimi
    Max -2 toistoa x 5

    Lähtötaso:
    Maksimi 6
    4
    4
    3
    4
    4

  • "HOME WOD" Workout

    A.
    EMOM x6:
    1.) Shuttle run
    2.) Air squat
    3.) Up / down dog
    4.) Reverse lunge w/ stretch
    5.) Superman hold (alt.)
    6.) DU's

    • Mobility...

    • Work on: DB Movements

    B.
    AMRAP 5:
    Shuttle run (30x10m) Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Snatches (alt.)

    Rest 5:00

    AMRAP 5:
    Shuttle run (30x10m) Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Hang clean & jerk (alt.)

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Cluster (alt.)

  • Muscle & Power, YV1 Strength

    Push press 8-6-4-6-8 reps

  • 19.12.2021 Workout

    RestDay