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

  • EMOM x32 Workout

    1. Row / Air bike (12-20)
    2. Wallball (12-20)
    3. DU's (40-60)
    4. Rest
    • Go sustainable pace.

  • 10-8-6-4-2 Snatch & c2B Workout

    For time:

    10-8-6-4-2

    Power Snatch 50/30kg
    C2B pullup

  • 10.10.2018 Deload Cycle Workout

    40 minutes with partner
    Row 750/700m, Ski 650/600m
    Partner perform
    Kettlebell round a head 7+7
    20 step over box 24"/20"
    0:30 reverse plank
    15 banded deadlift

  • Strength 12-10-2018 Strength

    Push Press: Build to a 2RM. Rest 90s.

    • Reset on each rep
    • Option: 1a) DB Shoulder Press: 4 x 8. Rest 60s. 1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

  • 3 Rounds: Workout

    5-10 straight leg KB/DB Sit-ups,
    10-20 Russian twist

  • Takomotor Amrap 7 x 3 Workout

    Tässä treenissä halutaan löytää tasainen sellainen noin 80-85% vauhti, joka pystytään pitämään jokaisessa amrapissa. Eli älä lähde liian kovaa.

    Amrap 7

    Buy in:
    Run 400m
    then rest of the time amrap
    12 DB/KB box step overs
    8 Burpee bjo (lateral)

    Rest 2 min

    Amrap 7

    Buy in:
    Run 400m
    then rest of the time amrap
    12 DB/KB box step overs
    8 Burpee bjo (lateral)

    Rest 2 min

    Amrap 7

    Buy in:
    Run 400m
    then rest of the time amrap
    12 DB/KB box step overs
    8 Burpee bjo (lateral)

    -tulos on kaikki toistot yhteen. Juoksua ei lasketa mukaan koska se on buy in.

  • Takakyykky, 3 RM Strength

    Back squat, 3 RM

  • Strength 10-12-2019 Strength

    Floor Press in Bridge: Heavy 4 in 7 sets. Rest 2:00
    - close grip. Slightly inside of shoulder width
    - Option: Only add weight if form permits.

    Heavy 4 in 7 sets. Rest 2:00

  • 3 rds for quality Workout

    3 rds for quality

    Single arm OH lunge 8 steps/side
    Seated pike leg raise 20 reps
    Chin over the bar hold (pull-up grip) 20 sec

  • 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 (frog/hip/ankle/thoracic…)
    2) 1-5 Strict MU
    3) 5+5 Single Arm KB/DB OHS
    3) 5+5m Banded Walk
    4) 5-20m Handstand Walk
    5) 10+10 Lunge Ball Throw
    6) Assault 30-50kcal