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

  • NBT Front squat Strength

    Every 3min

    5x50%
    5x60%
    5x65%
    2x70%
    2x75%
    1x80%
    1x85%
    1x90%
    1x95%
    1x95%+

  • Chin up Strength

    Every 150s x 5

    3-4 Chin up V.0-1

    Huom! Jokaisessa toistossa 3s isometrinen pysäytys alaslasku vaiheessa. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

  • 20151408 Workout

    2000m Run
    7 Rounds
    3 x Strict Pull Up
    6 x Push Up
    9 x Squat

    1600m Run
    5 Rounds
    3 x Strict Pull Up
    6 x Push Up
    9 x Squat

    800m Run
    3 Rounds
    3 x Strict Pull Up
    6 x Push Up
    9 x Squat
    For Time

  • Stricidi Stuff Workout

    10 to 1
    Strict Chin Up
    Dip

  • Snatch Max for Day Strength

    Find your Snatch Max for Day
    (3-2-1)-1-1-1-1
    Rest as needed

  • Strength Workout

    6 sets
    2 x Power Clean + 2 x Front Squat; go every 1:30

    Add weight for the first few sets and then hold consistent.
    Aim for a small increase on last week if possible

  • WOD Workout

    RX
    AMRAP x 8 MINUTES
    1-2-3-and so on...
    Deadlift @ 110/75kg
    3-6-9 and so on...
    Burpee

    SCALED
    AMRAP x 8 MINUTES
    1-2-3-and so on...
    Deadlift @ Moderate
    3-6-9 and so on...
    Burpee
    RPE 8-9

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch*
    MIN 3 - :45 Roll Quads
    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

  • “THANKSGIVING SAMPLER PLATTER” Workout

    Aikaa vastaan:

    5 kierrosta:

    • 5 leuanveto
    • 10 etunojapunnerrus
    • 15 ilmakyykky

    , jonka jälkeen

    4 kierrosta:

    • 8 käsilläseisontapunnerrus
    • 15 swingi (amer.)(N 16kg / M 24kg)

    , jonka jälkeen

    3 kierrosta:

    • 15 boksihyppy (N 50cm / M 60cm)
    • 15 knees-to-elbows

    , jonka jälkeen

    2 kierrosta:

    • 20 wall-ball 3m (N 6kg / M 9kg)
    • 30 istumaannousu

    , jonka jälkeen

    • 50 burpee♥️

  • 081123 Keskiviikko B Workout

    DELOAD WEEK

    AMRAP 10
    1-2-3... strict pull-up
    2-4-6... push-up
    4-8-12... sit-up

  • 21-15-9 Workout

    3 Rounds of
    21 Pullups
    15 Box Jump Overs
    9 Thrusters 60/40kg