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

  • Power Snatch 1rm Strength

    1 RM power snatch

  • Deload Takomotor Partner wod Workout

    -deload viikko eli tahti 70-80% effort koko treenin läpi
    -parin kanssa vaihdellen

    Buy in: 1800/ 1600m row
    -vaihtele 300/200m välein

    then 10 rds (5 each)
    10 Burpee BJ overs (5 each)
    20 KB snatches (10 each)
    40 Airsquats

    Buy out: 1800/ 1600m row
    -vaihtele 300/200m välein

    -TC 40 min

  • Weighted C2B Workout

    5 x 5
    AHAP!

  • EMOM 12 Workout

    3 x Skin The Cat

  • G-Skills Workout

    Progressions:

    -Headstand
    -Handstand
    -Kipping: Pull-Up, T2B

  • EMOM 8 Workout

    6 WB (unbroken) - 4 Burpee over WB

    In pairs YGIG, both go during one minute!

  • Conditioning Workout

    EMOM 32

    1) box jump
    2) toes to bar
    3) Bike erg
    4) wall ball 9/6kg

    • pick difficult but doable scale
    • work steady 50s. at a time
    • goal is to get consistency in the movement

  • "Seven" Workout

    CONDITIONING

    “Seven”

    7 RFT:
    7 HSPU
    7 Thruster
    7 TTB (K2E)
    7 Deadlift
    7 Burpee
    7 KBS
    7 Pull-Up

    RPE 3-5, go by feel.

    Target: sub 28min. Time Cap 35min

    Loadings:
    Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
    Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

    Tailoring Options:
    Decrease loading
    HSPU→ use an ab-mat

    Note: original Seven has Knees to Elbows. OG fire breathers should do the workout with them, instead of TTB.

    Lite:
    “Fiver” do the same workout with 5 rounds and 5 reps each movement. Or do this as a partner wod, “IGYG”.

  • OHS Workout

    Build up to a solid 3RM
    Use the rack or platform

  • Long EMOM 30 Workout

    Alternate;
    1. 10-15m HSW
    2. 10 db bent over rows 2x22.5kg
    3. 10-15 t2B
    4. 10 rower tucks
    5. Rest

    We will go through some HSW progressions and skills before the workout