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

  • 3x EMOM 8 Workout

    3x8min EMOM

    A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
    (1) Overhead Squats 50/35kg
    (2) Double Unders

    Rest 2 minutes before part B2

    B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
    (1) – Box Jumps
    (2) – Power Clean and Jerk 50/35kg

    Rest 2 minutes before part B3

    C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
    (1) – DB Snatch, alt. 22,5/15kg
    (2) – Cal. Bike/Echo

  • SUMO DEADLIFT 4 X 5 Strength

    5 x 60 %
    3 x 5 70 -80 %

  • EMOM 40 Workout

    EMOM 40
    1) 5 power cleans (ca. 60% of 1RM)
    2) 15-20 Wall Balls
    3) 5 pull-up+10 push up+15 squat (Cindy)
    4) 8 burpees
    5) Rest

  • Keskiviikko 19.8. Strength

    Build heavy set of
    2 Power clean + 2 squat clean + 1 split jerk

  • Triple Three Workout

    “Triple Three”

    Row 3000m
    300 DU
    3mile run = 4,8km

    Ohje: Tämä on RCG 2014 laji 3. Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa tuplat 600 singlehyppyyn tai pienennä tuplien määrää.

  • ”Murph” Workout

    Metcon (time)

    ”Murph”

    For time:
    1600m run
    100 Pull-ups
    200 Push-ups
    300 Air squats
    1600m run

    Timecap: 50 minutes.

    *Harjoituksen timecap on suhteellisen tiukka ja täyttää tehokkaasti koko tunnin. Tulkaa siis hyvissä ajoin etukäteen jo tekemään omatoimista lämmittelyä ennen harjoituksen aloittamista.

  • Strength 03-08-2020 Workout

    Build to a heavy 1 + 1 in 8 sets. Rest 2:00
    - 1 + 1 = 1 Power Clean + 1 S20H

    Option: Work on technique with moderate weight

  • Emom 24min Workout

    1.min Ergo cal
    2.min Devils Press w/2BD
    3.min Rest
    DB 22.5/15kg

  • 5x 7min ON/3min OFF Workout

    5x 7min ON/3min OFF

    A) AMRAP of
    15/12 Cal. Row
    15 Box Jumps
    15 Pushups

    B) AMRAP of
    5/5 Single Arm KB Thrusters 24/16kg
    15 KB Swings
    15 Toes-to-bar

    C) 60/50 Cal. Echo Bike/BikeErg
    +
    AMRAP of
    10 Wall Balls
    7 Burpee over

    D) AMRAP of
    16 Single Arm Devils Press 22,5/15kg
    30m Single Arm Overhead Walking Lunges
    40 Double Unders

    E) AMRAP of
    7 Ring Dips
    14 Pullups
    21 Plate Ground to Overhead 25/20kg

  • AMRAP 12 Workout

    AMRAP 12
    5 Deadlift 120/85kg
    8 Burpees
    11 Wall Balls