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

  • Warm up Workout

    Warm up
    5 min cardio machine
    5 min speed ladders
    10 min mobility (squat and lat/chest)

  • "Volkswagen" Workout

    21-15-9
    Bodyweight FloorPress
    Pull-ups

  • 6.11.2019 Workout

    AMRAP 30 with partner

    Row calories

    12 Thruster 45/35kg
    20 American Swing 24/16kg
    10 Single arm devils press 22,5/15kg

    Change as you desire

  • WOD 25.10 Strength

    Back squat 1 x 20

  • Muscle Up Workout

    Muscle up Progressions
    Kipping on rings 2 sets of 8-10 reps
    Hips to rings 2 sets of 3-5 reps
    Turning point with lower rings 2 sets of 3-5 reps
    Jumping Ring Mu 2 sets of 3-5 reps
    Try couple Ring MU's if there is a chance to get it!

  • Double AMRAP Workout

    Metcon (reps)

    AMRAP in 8 minutes of:
    30 Double-unders
    9 Squat cleans 60/40kg

    Rest 2 minutes

    AMRAP in 8 minutes of:
    30 Double-unders
    9 Ring-dips

    Accessory:
    3-5 rounds of:
    20-30s Hollow hold
    15-20 V-ups

    Rest 1min between rounds.

  • Clean workout Workout

    Strength (load)

    Build up to a heavy set of 2 cleans that move well.

    Metcon (quality)
    EMOM for 10 minutes of:
    2 Squat cleans

    *Choose a moderate weight that moves fast

    Accessory:
    Bulgarian split squat, 4-5 x 10/10 - moderate
    Seated box jump 4-5 x 2-3 jumps.

  • Keskivartalotaito Workout

    Keskivartalotaito

    200m juoksu
    20 jalkojen nosto L-istunnassa (kuminauha veto ylhäältä)
    200m juoksu
    20 puolilinkkari
    200m juoksu
    6+6 1 käden turkkilainen istumaannousu käsipainon kanssa
    200m juoksu
    20 jalkojen nosto käsipainon yli L-istunnassa

  • 3 kierrosta tukiliikkeet Workout

    3 kierrosta tukiliikkeet

    15 Hauiskääntö kahdella käsipainolla
    5 Nordic hamstring

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    10 Tempaus @43/30kg
    12 Yleisliike tangon yli

    aikaraja 6 min.