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

  • Green 050720 Workout

    AMRAP 9
    10 Toes-to-bar
    8 Box Jumps
    6 Burpees

    rest 3 min

    EMOM 20
    A) 12-15/10-12 Cal.
    B) 5 Devils Presses
    C) 15 Wall Balls
    D) 25-40 Double Unders
    E) Rest

    rest 3 min

    3 Rounds of
    16 DB Snatches
    16 steps Single Arm Overhead Lunges
    16 Situps
    8/8 Single Arm DB Thrusters

  • OPTIONAL Strength

    3-4 rounds

    8 bench press
    20 banded pull apart

  • 10rds for time Workout

    10 x Burpee
    20 x DU

  • 5 rounds Workout

    Every 3min.:
    50-75 DU's
    40-50%/max: Ring MU's / Bar MU's / Chest to bar

    • Ohjeistus:
    • Suorita aina yksi kierros, joka alkava 3min.
    • Pyri suorittamaan kierros aina tehokkaasti.
    • Pyri suorittamaan sarjat aina Unbroken, eli älä pilko sarjoja.
    • Skaalaa toistoja alas, mikäli kierros kestää yli 2min.
    • Jos haluat ottaa rennommin, harjoittele vain liikkeiden tekniikkaa.

  • Glen (Hero wod) Workout

    For time:
    30 Clean & Jerks 60/42kg
    1,6km Run
    10 Rope climbs 4,5m
    1,6km Run
    100 Burpees

  • Partner Workout Workout

    10 rounds
    200m run
    rest 15 sec
    partner rows, bike or ski erg that time
    rest 15 sec

    that resting time is for swiching parts and take few
    breathings, this workout should be treshold pace, not all
    out but moderate hard.

  • Accessory Workout

    3rds
    8-12 Leg curl w/ball
    rest 10s
    5 x Box Jump
    rest 90s

  • OPTIONAL Workout

    Aerobic capacity, 1-2 rounds:
    500m row
    500m ski
    1000m c2 bike
    800m run
    (easy/moderate pace)

  • Strength Strength

    Deadlift (15 mins )
    3 sets of 10 reps
    -touch n go style
    - build up to max weight and repeat it twice within 5% difference of the first weight
    - rest 3 mins

  • Warm up Workout

    3 rounds
    1:00 machine
    10 Dynamic Squat Stretch
    10 Inchworms
    10 kip to swings