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

  • Main site Wednesday 240703 Workout

    As many rounds and reps as possible in 20 minutes of

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • Olympic Lifting 05-04-2021 Strength

    Power Clean
    1RM in 7-10 sets. Rest 1:00-2:00

  • Accessories Workout

    3 rounds for quality:
    15 Barbell Bicep Curls 30/20kg
    15 DB Skull Crushers 20/15kg
    15 Reverse Bicep Curls, empty barbell
    20 Push-ups
    - Rest as needed btw rounds

  • Day 1 Gymnastics Workout

    Tabata -Alt between hollow & arch for 4 mins

    Practising bringing the knees into the chest as far down as you can while remaining balanced against the wall (last week we did lowering the head down) so we are progressing this further

    Underhand pull ups (chin ups)
    5 x 4 (scale back the number if needed) or go for chin over bar holds underhand

    EMOM/6
    1. 45 seconds max farmers carry
    2. 10 Russian press ups or standard press ups

  • 17.01.2014 Workout

    3 rounds of:
    Row 500m
    Kettlebell swing x20 (24kg)
    Walking lunges x20 (15kg)

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5+5 single leg Rdl
    2+2 single arm devils press
    5+5 single arm hang squat clean
    10 scapula pull ups
    5 pull ups or jumping pull ups

    then start to prep for Squat clean + FS work .

  • PART 1: Clean & Push Jerk Strength

    Build to A Heavy Single Clean & Jerk

  • 7.7.24 Perfo Workout

    Intervalleja
    2x
    4 min on, 2 min off
    1. Cal bike + x-rope
    2. Cal Echo + x-box step ups
    3. Cal Ski + x-BMU/c2b
    4. DU + HSPU variation
    After round 2 additional 2min rest

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim Workout
    2 sets
    150m swim
    1 min rest
    2x25 kick at max effort, rest 30s bwn
    1 min rest
    100m swim
    rest 1 min
    2x25 kick at max effort, rest 30s bwn
    rest 1 min
    50m swim
    rest 1 min
    2x25 kick at max effort, rest 30s bwn
    rest 2 min bwn sets

  • 29.11.2013 Workout

    2 rounds AFAP of:

    D.U. x50
    One hand K.B. swing x40 (20kg)
    Sit up x30
    Thruster x20 (40kg)
    600m sprint
    2 min. rest