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

  • 30 min EMOM Workout

    30 min EMOM

    6 rounds:

    1 min. 30 sec assaultbike (40 % of the max effort), 30 sec rest
    2 min. 10-15 toes to bars (or suitable number you can keep kipping)
    3 min. 30 sec ski / row (40 % of the max effort), 30 sec rest
    4 min. 10-12 alternate leg pistol squats
    5 min rest.

    Mark your watts as the result.

  • 3-5 rounds for Quality: Workout

    1-3 MU,
    5 wall climb,
    10 pistol squat

  • Bodyweight chipper Workout

    60 DU,
    50 walking lunge,
    40 Grasshopper,
    30 Box jump,
    20 Push up,
    10 T2B,
    20 Push up,
    30 Box jump,
    40 Grasshopper,
    50 Walking lunge,
    60DU

  • Muscle Snatch Strength

    Muscle Snatch 3x7, AHAFA

    Rest as needed, scale if needed

  • Rolling Stone Workout

    AMRAP 15:
    21/18 Calorie Row
    15 Hang Power Cleans (52.5/35kg)
    12 Shoulder to Overhead (52.5/35kg)
    9 Burpee Box Jumps w. step down (61/51)

  • 28.10.2017 Workout

    AMRAP 12, with partner
    8 hang squat clean
    Row 250/200m
    IGOYOU

  • 9-7-5 Snatch (anyhow) 70/50kg 5-4-3 MU Scale if needed. Workout

    We have 4 different workouts today. Rest 5min after each workout.

    9-7-5 Snatch (anyhow) 70/50kg
    5-4-3 MU

    Scale if needed.

    Rest 5min before next workout

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    Info: You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) Ankle Flow and/or Squat flow
    2) 10 Double Banded Passthrough
    3) 5+5 Lateral OHS
    4) 1-3 Skin the Cat
    5) 5+5 Alternating KB SOTS Press

  • Skill Day Workout

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume and intensity.

    3-5 rounds by feel, rest as needed

    1) 2x Squat Flow
    2) 10 Prone passthrough
    3) 10m Dragon Squat
    4) Bridge hold, 5-30sec
    5) Ankle Flow

    Go by feel. Check the videos. Scale if needed and have fun.

  • 8 rounds (30/30) hollow/air squat/push up/row Workout

    8 kierrosta, 30 sekuntia töitä ja 30 sekuntia lepoa. Rauhallinen tahti. Tämä ei ole all out-harjoitus. Harjoitus kestää 32 minuuttia. Yksi kierros on kun olet suorittanut kaikki neljä "pistettä". Suhtaudu tähän kuin rauhalliseen lenkkiin.

    1. Hollow rock
    2. Air squat
    3. Push ups
    4. Row/bike/ski