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

  • Bulgarian Split squats week 3 Strength

    Bulgarian Split squats ( vika viikko)
    4 x 8 reps/ side

    rest 90 seconds

  • 10000 kb swings challenge Workout

    10 swings
    strength movement 1 rep
    rest 30-60 seconds
    15 swings
    strength movement 2 reps
    rest 30-60 seconds
    25 swings
    strength movement 3 reps
    rest 30-60 seconds
    50 swings
    rest 3 minutes

    -Repeat the cluster 4 more times.

    -Do every kb reps unbroken!

    -For the 1-2-3 lifts, use your five rep max weight.

    -Each week you should be getting faster!

  • 5 rounds Workout

    CONDITIONING
    5 rounds:

    15/12cal Airbike
    12 Pull-Up (or C2B)
    9 STOH 
    2min rest

    Overall RPE 4

    Target: All rounds within 5-10sec. Unbroken sets with Pull-Ups and STOH.

    Loadings:

    Rxd: 60/40kg
    Masters: 50/35kg
    Tailored version: 8 Pull-Up and 40/30kg

  • "FaceTime" Workout

    AMRAP 10:
    15 Overhead Squats 40/30kg
    12 Sumo Deadlift High Pulls 40/30kg
    9 Chest to Bar Pull-ups

    Light Option
    EMOM 9 (30-40sec work)
    1. 8-12 OHS
    2. 8-12 Sumo DL High Pull
    3. 5-8 C2b / Pull-up

  • Lauantai 29.2. Workout

    Accessory
    3-4 Rounds
    50s Wall sit
    10 Death march
    8 Cuban press

  • Deadlift Strength

    Deadlift 3 x 5

    Jätä toistoissa 9.2. varaa 2 ja 16.2. varaa 1 sekä 1.3. varaa 1/2 - 1.

  • WOD Workout

    For time:
    30 Front Squats @70/47.5kg
    45 Bar Facing Burpees

    Timecap: 8 mins
    Bar from floor

    Extra credit:
    Banded Goodmornings: 4 x 15. Rest 60s.
    *Between sets complete 10 Hollow Rocks

  • Takomotor partner wod (deload) Workout

    Takomotor partner wod

    Partner Amrap 12 x 2
    rest 3 min between

    Amrap 12 #1:

    Bike erg 40/30 cal
    Wall ball shots 20 reps
    Hang DB snatch 20 reps (10/10side) 22.5/15

    Amrap 12 #2:
    Row 40/30 cal
    Box jumps 20 reps
    Russian KB swing 20 reps 24/16kg

    -ergot jaetaan puoliksi, mutta ekalla kiekalla toinen tekee kokonaan WB ja toinen Hang db´snatches. Tokalla kiekalla vaihdetaan päittäin.

  • Tiistai 25.2. Workout

    Wod
    7 min amrap
    7 Thruster 45/30kg
    7 C2b

  • 1. Clean and Jerk Complex Workout

    On the 1:30 x 7 sets:
    1 Power Clean
    1 Front Squat
    1 Push Jerk
    1 Cluster