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

  • The Core 4 Workout

    Reverse crunch x 10
    Leg raises x 20
    Superpersons x 30
    Penguins x 40

    AMRAP
    7 minutes
    10 minutes

  • Swinging into Friday Workout

    On the minute
    Minute 1 - 5
    2H swing 10 - 15 reps

    Minute 6 - 8
    GSQ 8 - 12 reps

    Minute 9 - 10
    Goblet reverse lunge 8 - 12 reps

    Minute 11 - 15
    2H Swing 15 - 20 reps

    Minute 16 - 18
    GSQ 12 - 15 reps

    Minute 19 - 20
    Goblet reverse lunge 12 - 15 reps

    Minute 21 - 25
    2H Swing 15 - 25 reps

    At any point should form be lost swings can be exchanged for deadlifts with good form.

    30 minutes

  • Fri - YAY Workout

    1 minute curve
    1 minute mountain climbers
    1 minute hollow front plank
    1 minute rest

    1 minute rower
    1 minute palm release push ups
    1 minute hollow front plank
    1 minute rest

    1 minute skier
    1 minute mountain climbers
    1 minute hollow front plank
    1 minute rest

    Done.

    One partner starts on conditioning one on bodyweight exercise finishin with plank

    • Note how far you get on each piece of conditioning equipment

    14 minutes

  • 150116 Workout

    6min AMRAP

    3 x Hang power clean 60/40kg
    3 x Burpee over bar
    6 x Hang power clean
    6 x Burpee over bar
    9 x Hang power clean
    9 x Burpee over bar
    .....jne...

  • VOIMA/TEKNIIKKA Strength

    Every 2min for 10min (5 sets)

    Back Squat
    Set1 - 5 reps @ 45-55%
    Set2 - 5 reps @ 55-65%
    Set3 - 3 reps @ 65-75%
    Set4 - 2 reps @ 75-85%
    Set5 - 2 reps @ 80-90%

    Every 2min for 4min (2 sets)
    Back squat x 8-10 reps @ 75-80%

  • WOD 20.1 Workout

    27-21-15-9
    KBS 24/16
    pull ups
    push ups

  • Back squat Strength

    2 x 8

  • VOIMA/TEKNIIKKA Strength

    Every 2min for 10min (5 sets)

    Back Squat
    Set 1 - 5 reps @ 45-55%
    Set 2 - 5 reps @ 55-65%
    Set 3 - 3 reps @ 65-75%
    Set 4 - 2 reps @ 75-85%
    Set 5 - 2 reps @ 80-90%

    Every 2min for 4min (2 sets)
    Back Squat x 8-10 reps @ 73-78%

  • clean complex Strength

    power clean + hang squat clean + clean x 5

  • Snatch pull under Workout

    Snatch pull under: 3x3