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

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Wide-grip Pull Ups 5 reps
    Strict Handstand Push Ups 5-7 reps
    Pistol Squats 10 reps
    Toes to Bar 7 reps

  • Back squat Strength

    On the 2:00 x6:
    3 @77%
    1 @87%
    3 @80%
    1 @90%
    3 @83%
    1 @93%

  • WOD 28/12/19 Workout

    Every 6’ x 5 sets perform:

    400M /300 W mt Run

    16 Alternating Arm KB Snatch @24/16kg

    14 Wall Ball @20/14lbs

    12 M / 8 W calories Assault Bike or Row

  • Powerbuilding dag13 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5rm@ RPE7 + 4x5 deload sets @90%
    C: Superset x3
    C1: Shoulder press x5
    C2: DB row x8-12/arm
    D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Käsilläseisontapito, leuat + lankku, toes to bar Workout

    3 x

    30 sek käsilläseisontapito, 30 sek lepo
    1 min max leuat

    3 x

    1 min lankkupito
    1 min max toes to bar

  • Midline Stamina Workout

    5 Sets x AMRAP 2:
    1 Minute Front Rack Hold 61 / 43 kg
    1 Minute Max Toes to Bar

    Rest 1 Minute Between Sets.

  • 15.6.2019 Workout

    Eilinen/lepo

  • AccessoryWOD Workout

    4-5 sets:
    10-12 Tempo Tricep kick backs @ 2111
    10-12 Tempo Dumbbell curls @ 2111
    10-12 Tempo Dumbbell Z press @ 2111
    10-12 Tempo Ring rows @ 2111

    *Stick to the tempo, start light and build each set if you can.

  • 11/15/19 Workout

    Warm up(8)
    100m run
    10 big arm circles
    10 pik-n-grass
    10 lunge
    10 high knees
    10 active spiderman
    10 plyo
    10 plank tap
    10 active cradle
    10 body builders
    :30 samson per

    Workout(15)
    3000m row

    Finisher
    50 double crunch
    1:00 min pigeon per

  • Outdoor training #05 & Live training #44 Workout

    Warm up 3 rounds:
    Lunge + hip push x 5+5
    Scapula push up + rotation 5+5
    Hamstring strech x 10+10
    Dead lift 5+5
    Plank rotation 5+5

    AMRAP 20 min, every 3 min 3 burpees
    Lunge + squat + lunge x 5+5
    Push up+shoulder tap+shoulder tap x 10
    Dead lift + row x 5+5
    Sit up + russian twist x 10
    Running/ Skipping/Jumping Jacks x 50