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

  • CFS death by Workout

    Death by Ring dip
    Rest 5 min
    Death by hang power clean 3/4 body weight

  • Deadlift Strength

    Deadlift
    75% of 90% 1RM x 5 reps
    85% of 90% 1RM x 3 reps
    95% of 90% 1RM x 1+ reps

    *Percentages counted from 1RM are
    67,5%
    76,5%
    85,5%

    *If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • Freddy's Revenge* Workout

    5 x Shoulder to Overhead
    10 x Burpee
    5 Round, For Time

    *Hybrid workout

  • Clean 1RM Strength

    Find your 1RM Clean!

  • Takakyykky vajailla palautuksilla Strength

    Back squat, 80 %
    6 x 4, 90 seconds rest between the sets

  • Slipping Into Coma Workout

    1min Wall balls
    1min Thrusters
    1min Burpees
    3 Rounds, For Reps
    1min is 45s. work 15s. rest

  • Ring skills Workout

    Practice ring skills

  • Aerobic Conditioning Workout

    50min Total
    10min sets

    1.Row
    2.Burpees
    3.Wall Ball (max 5 unbroken)
    4.Ring Row (max 5 unbroken)
    5.V-Ups from hollow

    Keep HR between 60-75% of MAX

  • EMOM 8 Workout

    6 WB (unbroken) - 4 Burpee over WB

    In pairs YGIG, both go during one minute!

  • Emom 10 Workout

    1) Clean pull x 2 @ 100% of todays 3RM
    2) Ring row x 8-12