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

  • 7 rds for time Workout

    7 rds for time

    6 Kipping pull-ups
    6 KB hang c&j/side

    L1: C2B
    L2: 3 Ring/Bar MU

    TC:11 min

  • 19.12.2018 Workout

    Row 7 x 500m 1:1 (or with partner)

    Result is average speed all seven rounds.

  • Every 30 secs for 20 reps Workout

    1 Snatch every 30 secs x 20 ~ 70%
    10 Mins

  • Gymnastic strenght Workout

    3-4 rounds
    10-20 sec hold on bottom of ring dip
    rest 30sec
    10-20 sec chin over bar hold
    rest 30sec
    20-40sec Handstand hold
    rest 30sec

  • Strength 13-11-2018 Workout

    1) Push-ups: 1 x Max Reps in 60s.
    - Rx+: Max strict HSPU
    - Option: Box Push-ups

    2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
    - build in weight
    2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
    - Challenging from start

  • Kettlebell work Workout

    Kettlebell/plate carrying workout
    With partner, alternating times
    3-4 sets of : 30-50m OH carrying with 2 kbs
    rest about 2-3 min and start next
    3-4 sets of : 30-50m (plate carrying on bear hug hold) (eturepussa)
    women weights 20-50kg , men weights 40-70kg
    rest about 2-3 min and start next
    3-4 sets of : 10+10 reps of 1kettlebell deadlift (maastanostot 1 kuula sivulla)

  • For Time: Workout

    Buy-in 1000m Row, then
    10 Rounds:
    3 Thrusters (42.5/30kg),
    7 Bar Facing Burpees.
    Target under 12min

  • Snatch E2MOM Workout

    "Snatch E2MOM"
    5 x E2MOM
    3 Muscle snatch from hips
    1min Break
    5 x E2MOM
    2 Hang power snatch
    1min Break
    5 x E2MOM
    1 Power snatch into OHS

    Use technique weights.

  • 26.10.2018 Strength

    Deadlift

    1x3@75%
    1x3@85%
    2x3@90%
    1x3@92-95%

    SO 3:00

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow of your choice
    2) 10m Seal Walk
    3) Single Arm Handstand Hold, try both hands!
    4) 10m Dragon Squat
    5) 1-3 Skin the Cat
    6) 10+10 Banded Bulgarian Split Squat (loaded if needed)
    7) 20-40 kcal Airbike/Row/Run/Ski