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

  • SQUAT CLEAN & JERK 4 X 3 Strength

    4 x 3 X 75%

  • Snass and Burp Workout

    For time
    Buy In: 15 Overhead Squats
    +
    15-12-9 Hang Snatches
    12-9-6 Burpee over bar
    +
    Cash out: 15 Overhead Squats

    Rx:50/35kg

  • Conditioning 07-06-2023 Workout

    PERFORMANCE
    FOR TIME
    3 ROUNDS
    50 Double Unders
    20 Alt. Box Step-Ups @61/51cm
    10 Strict Press @42.5/30kg
    Immediately Into
    2 ROUNDS
    50 Double Unders
    20 Burpees
    10 Push Press @60/42.5kg
    Immediately Into
    1 ROUND
    50 Double Unders
    20 Burpee Box Step-Over @61/51cm
    10 Push Jerks @85/60kg

    FITNESS
    FOR TIME
    3 ROUNDS
    75 Single Unders
    20 Alt. Box Step-Ups
    10 Strict Press @ light
    Immediately Into
    2 ROUNDS
    75 Single Unders
    15 Up-Downs
    10 Push Press @ moderate
    Immediately Into
    1 ROUND
    75 Single Unders
    15 Up-Down Box Step-Over
    10 Push Jerks @moderate

  • WOD Workout

    FOR TIME
    3 ROUNDS
    50 Double Unders
    20 Alt. Box Step-Ups @60/50cm
    10 Strict Press @43/30kg
    Immediately Into
    2 ROUNDS
    50 Double Unders
    20 Burpees
    10 Push Press @60/43kg
    Immediately Into
    1 ROUND
    50 Double Unders
    20 Burpee Box Step-Over @60/50cm
    10 Push Jerks @85/60kg

    Timecap: 18 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Roll Calves
    :30/:30 L-Position Pec Stretch on Rig or Wall
    20 Alt. Deadbugs
    -Rest as Needed btw Sets-
    *Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

  • Body building Workout

    Upper body -Body building ~30min:

    8 Double Db bench
    8 barbell row
    12 bicep curl
    12+12 seated Db press
    10-15cal machine (fast)

  • Gymnastics Strength Workout

    3-4 rounds:

    5-10 strict pull up
    5-10 strict ring dip

    (rest as needed)

    (lisää mahdollisuuksien mukaan 1-2 toistoa per sarja viime viikkoon. Jätä silti 1-2+ toistoa tankkiin, pyri tekemään toistot mahdollisimman laadukkaasti ja negatiiviset vaiheet kontrolloidusti. skaalaa tarvittaessa kuminauhalla)

  • FFB Sunday Workout

    2 Rounds (A+B+C+D+ A+B+C+D)

    A
    AMRAP 5
    1-2-3-4-5-6-7…
    Hand Release Push-Up
    8 Alt Jumping Lunges

    2MIN REST

    B
    AMRAP 5
    1-2-3-4-5-6-7…
    Pike Push-Ups (feet@ground)
    20 Double Under / 40 Singles

    2MIN REST

    C
    AMRAP 5
    1-2-3-4-5-6-7…
    Strict T2B / K2E
    50m Run

    2MIN REST

    D
    AMRAP 5
    1-2-3-4-5-6-7…
    DB’s Romanian DL
    4 Burpee Over DB’s

    2MIN REST

  • Conditioning 26-05-2023 Workout

    PERFORMANCE
    AMRAP x 15 MINUTES
    400m Run / 1+½ Stairs
    20 Push Press @35/25kg
    200m Run / 1 x Stairs
    20 Overhead Alt. Lunges

    FITNESS
    AMRAP x 15 MINUTES
    400m Run / 1+½ Stairs
    20 Push Press @ light
    200m Run / 1 x Stairs
    20 Backrack Alt. Lunges @ light

  • ”Doubtfire” Workout

    2 Rounds For Time:
    125 Double Unders
    600m Run (750/600 Meter Row)
    50 Wallballs

    KILOS: 9/6

  • Floor Press 1x10 Strength

    Floor Press for load:
    #1: 10 reps